Warm up
200m run
10 Squat round arch
10 Arm swings L/R
10 Bird/Dog
10 down dog
20m bear crawl
Metcon
Beginning on a 4min clock complete as many reps as possible of:
2 rounds
25 leg raise
50 Goblet Lunges
15 Goblet Squat
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 rounds
25 leg raise
50 Goblet Lunges
13 Goblet Squat
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 rounds
25 leg raise
50 Goblet Lunges
11 Goblet Squat
If Completed before the 12 minutes, add 4 minutes to the clock and proceed to:
2 rounds
25 leg raise
50 Goblet Lunges
9 Goblet Squat
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
2 rounds
25 leg raise
50 Goblet Lunges
7 Goblet Squat
Stop at 20 minutes
Core Torch
5 rounds
20 Butterfly sit ups
20 Spidermans
20 Leg Raise
20 Jacknives
20 Russian Twists
Cool Down
1 min each
Happy Baby
Spinal waves
passive hang
couch
calf
pec
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