Warm up
400m Bike
20m Emu walk
10 Dislocates
10 Samsung Twist
10 Bird/Dog
Skill (10 min)
Ring Dips
5x5
* Band assistance or Scale dips to box
* Superset with Bent over row heavy barbell
Metcon
*2 min rest after each round
For Time (12min Cap)
30 Devil Press 22.5/15
60 DB Thruster
90 Butterfly Situps
into
For Time (12min Cap)
5-10-15-20-25-30-35-40
Wall Ball Sit up
40-35-30-25-20-15-10-5
squat
Cool Down
1 min each
German hang
calf
couch
down dog
pigeon
spinal waves
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