Updated: Apr 2, 2021
Warm up
2 rounds
2om Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Metcon
Partner
4km Row
*change every 200m, partner not rowing completes below (chip away)
50 Box Jumps 24/20
50 Jumping Pull Ups
50 DB/KB Swings 24/16
50 Step Walking Lunges
50 Butterfly Sit Ups
50 DB/KB Push Press 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders
Cool Down
Happy Baby
Twisted Cross
German Hang
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