A. (For warm up) 1:00 bike (legs only) 1:00 light row 15 ring rows 15 hanging kips 20 calf raises 200m jog B. (12:00 cap) 800m run 75 pull ups (Wear a vest 20/14lb) C. (3 rounds for time) 8 single arm
A. (For warm up) 30 running high knees 30 running butt kicks 20 high knee grab 20 high kicks 10/ 7 cal bike 100m row B. (3 rounds) 100m jog 12 reverse lunges 14 air squats C. “Squad of Quads” (Teams o
A. (For warm up) 1:00 couch stretch each side 1:00 lacrosse ball (foot) each sjde 1:00 downward dog -then- (3 rounds) 10 hollow rocks 8 hanging knee raises 6 ab mat pike push ups B. (5 sets) 8 strict
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