Warm up
100m run/1min jog on the spot
20m Emu Walk
20m Broad Jump
100m run/1min jog on the spot
10 Good mornings
10 Inch Worm
100m run1min jog on the spot
10 Bird/Dog
10 Cat/Cow
Strength (15min)
1RM Deadlift
METCON
10min AMRAP
400m Run
20 Push up
20 Wall Balls
20 Pull Ups
Rest 2 Min
10min AMRAP
20 Butterfly Sit Ups
20 Low-High Plank Get ups
40 Mountain Climbers
20 Leg Raise
20 Jacknives
Cool Down
Cobra
Down Dog
Cat/Cow
Thread the needle
Pigeon
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