Monostructural work
30 sec on 30 sec off for 10 min
Calorie Bike Sprint
Scoring: Checkbox
Metcon Functional Body Building (Pull) 6 Rounds for Quality 10 Double dumbbell bench press 10 Ring rows 5 Strict Pull ups or 10 Banded pull ups 10 Double dumbbell row Rest 2 min between sets
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Firehydrants 10 Seal to downdog 20 wall slides 10 IYTS 10/side single arm...
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