Updated: Oct 17, 2021
Warm Up
3 rounds
100m Run or 1min Jog on spot
20m Bear Crawl
10 Pike Push ups
10 Squat Jumps
10 Tea Cups
Skill (15mins)
HSPU
METCON
"Nancy" (25min Cap)
5 Rounds for time
500m Row
15 Overhead Squats
10 Burpees
Cool Down
Cobra
Cat/Cow
Scorpion
Twisted Cross
Forward Fold
Groin
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Warm-Up: 2:00 Row, Building From Easy to Moderate Pace Into.. For Quality: 8:00 EMOM Minute 1 - 20 seconds Lateral Band Walk + 20...
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