Warm Up
2min
Cat Cow - Arch/side/Round/Side
2x
10/7 Cal Bike/Ski/Row
10 Beat Swings
6 Ring Row (6 strict Pull up)
2x
6 DB/KB Press
6 DB/KB Renegade Row
20m DB/KB Waiter Carry
Metcon
For Time (13 min cap)
25 DB/KB Thrusters
25 Cal Row/Bike/Ski
25 Pull up
25 Cal Row/Bike Ski
25 DB/KB Thrusters
rest 5 min
For Time (10 min cap)
15 DB/KB Thrusters
15 Cal Row/Bike/Ski
15 Pull up
15 Cal Row/Bike Ski
15 DB/KB Thrusters
Cool Down
30sec per exercise x2
Groin Stretch
Couch Stretch
Hamstring
Calves
Up/Down Dog
Tai Gi Spins
Shoulder Screws
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