Warm up
100m run/1min jog on the spot
20m Emu Walk
20m Broad Jump
20m Bear Crawl
20m Duck Walk
Strength (15min)
5x5 Strict Press
METCON
3x 7min Workouts
1/For Time
20 Burpee Box Jump over
500m Row
20 Burpee Box Jump over
1min Rest
2/For Time
30-20-10
DB Clean & Jerks
Wall Balls
T2B/ Knee Raises
1min Rest
3/ 3 Rounds For Time
200m Run
20 KB Swing
20 Goblet Squat
20 Goblet Lunges
Cool Down
Cobra
Down Dog
Cat/Cow
Thread the needle
Pigeon
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