Warm Up
100m Run
20 Mountain Climbers
10 Cat/Cow
10 Samsung Twist
20m Broad jump
METCON (40min)
3 Rounds for time (12min Cap)
1000m Bike
20 Ankle taps
20 Bicycle Crunches
20 Mountain Climbers
Rest 2 min
3 Rounds for Time (12min Cap)
20 Cal Bike
10 DB Push ups
10 DB Lunge Press
10 DB bench Step up
Rest 2 min
3 Rounds for time (12min Cap)
400m Run
30 Box Jumps
30 Wall Balls
Cool Down
Cobra
Thread the needle
Couch
Calf
German Hang
Forward Fold
Arm
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