Warm up
20m Bear crawl
20m Emu walk
20 Dislocates
20 Good mornings
20 Tai gi spins
5 DB devil press
Metcon
For Time W/Partner
500m run
50 DB Devil Press 22.5/15kg
50m DB Overhead walking Lunge
50 Cal Bike/Ski/Row
400m run
40 DB Devil Press 22.5/15kg
40m DB Overhead walking Lunge
40 Cal Bike/Ski/Row
300m run
30 DB Devil Press 22.5/15kg
30m DB Overhead walking Lunge
30 Cal Bike/Ski/Row
200m run
20 DB Devil Press 22.5/15kg
20m DB Overhead walking Lunge
20 Cal Bike/Ski/Row
100m run
10 DB Devil Press 22.5/15kg
10m DB Overhead walking Lunge
10 Cal Bike/Ski/Row
Cool down
1min each exercise
Cobra
up/down dog
leg swings L
leg swings R
couch stretch
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