Warm up x2
200m Run
20m Bear crawl
10 Spinal waves
10 Dislocates
20m Broad Jump
Metcon (25 min Cap)
Dirty Thirty
25min AMRAP
30 Box Jumps 24/20
30 Jumping Pull ups
30 KB Swings 24/16
30 Push Press 40/25
30 Wall Balls 9/6
30 Burpees
30 DU
Core Burner
3 rounds
30 Jacknives
30 Mountain Climbers
30 Butterfly Sit ups
Cool Down
20 Tai Gi Spins
10 Scorpions
10 Twisted cross
10 Cat/Cow
Warm-Up: 400m Run -- 2 Sets 10 Alternating Single Arm Kettlebell Deadlifts 10 Alternating Box Step-Ups 10/10 Single Leg Glute Bridge...
Warm-Up 2-3 Sets, For Quality 1:00 Cardio Choice 10 second Hollow Hold 10 Tuck Ups 2 Wall Walks + 20 second Nose to Wall Handstand Hold...
Warm-Up: Part A) 8:00 EMOM Minute 1: Jump Rope Minute 2: Inchworm Push-Ups Minute 3: Scapular Pull-Ups + Ring Rows Minute 4: *Barbell...
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