Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (No Measure)

16 x 30sec on 30sec off
mountain climbers
Russian kb swings
plank walk ups
jump lunges
push ups
flutter kicks
Russian twist w/kb
v-ups

10 min max distance row (Distance)

10 min max distance Row