Warm Up x2
400m Run/Row/Ski
5 Inch Worm
10 Bird Dog
15 KB Swings
Metcon 1
24 min EMOM
A/ 10 KB Swings
B/ 6-10 Toes to Bar
C/ 10/7 Cal Row/Ski/Bike
5 min Rest
Metcon 2
For Time (7min)
3RFT
10 Goblet Squat 24/16
200m Sprint
Cool Down
Happy Baby
German Hang
Twisted Cross
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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