Warm Up
Dynamic Warm-up
Skill
Movement Demo
Station Set-up
Metcon
"BEAST 12"
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20 in)
20 Double Unders
25 Ring Dips
20 Knees 2 Elbows
30 KB Swings (70/55)
30 Sit-ups
20 DB Hang Squat Cleans (35/25)
25 Back Extensions
30 Wallballs
3 Rope Climbs
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