Updated: Nov 14, 2021
Warm up
100m run/1min jog on the spot
20m Emu Walk
20m Broad Jump
20m Bear Crawl
20m Duck Walk
Strength (15min)
3x8 Strict Press
METCON
3 Rounds For Time (10min)
200m Run
20 Squat
20 Cal Bike/Row
20 Pull Ups
20 Burpee
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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