Warm Up
4 Laps Bear Crawls
2Laps Bear Crawls 10/5
Samson Stretch
1min Super Couch Stretch/Leg
WOD
Sprint on Fours
500m Row
20 Ring Dips
20 Bear Crawls
20 Lunges
10 Ring Dips
10 Bear Crawls
10 Lunges
400m Run
3mins to complete Row
Groups begin every 4 mins
CORE WOD
90 Second Plank
30 V Ups
90 Second Flutter Kicks
Stretch
Foam Roller Stretch Down
Hip Flexors, Glute Max, VMO
