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 (3 Rounds for reps)

5 min AMRAP
200m row
10 PS 75/55

2 min rest

5 min AMRAP
200m row
20 PP 75/55

2min rest

5 min AMRAP
200m row
8 kb swings 53/35
4 push ups

do not count the row as a rep