Warm Up
400m Row/600m Bike
20m Emu walk
20m Broad Jump
10 Squats
10 Inch worm
10 Banded Good Mornings
Strength
5X10 Front Squat (15mins)
Metcon (23mins)
10min AMRAP
20 DB Thrusters
20 DB Bicep Curls
20 DB Bent over Row
200m Run
Rest 3mins
10min AMRAP
400m Run
30 Box Jumps
30 Wall Balls
Cool Down
1 min each
Happy Baby
Pigeon
Up/Down Dog
Cat/Cow
Couch
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