Warm Up
400m Row/bike
20 Shoulder Screws
5 Burpees
10 Inch Worms
15 Squats
Metcon
For Time with partner
Working 30sec on 30 sec off
100 Burpees
200 Air Squats
300 Sit ups
200 Lunges
100 Push ups
Cool Down
1min of each
Up Dog
Down Dog
Cat/Cow
Tai Gi spins
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