Warm up
400m Bike
10 Bird/Dog
10 Tea Cup
10 Dislocates
10 Ring Rows
Strength (15min)
5x5 Strict Press
*3-5kg heavier than last week
Metcon
EMOM day 4X5min
*2min rest between rounds
1/ Cal Bike 12/10
2/ Cal Ski 25/20
3/ Cal Row 12/10
4/ 5 DB Devil Press + 6 Wall Balls
Cool Down
German Hang
Couch
Down Dog
Pec
Pigeon
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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