Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 4×8 DB Rows 10x6s Chin Over Bar Hold Metcon (AMRAP – Rounds and Reps) 7 AMRAP 100ft Sprint 7 Burpees 3 min rest Metcon (Time) 80 Situps 50 Pushups 30 Pullups
