A. (For warm up) 10 push press wall ball 20/14 100m jog 10 med ball front squat 15 ring rows 10 wall balls (8’ target) 200m jog B. “Fran-tastic 4” (Teams of 4) (For time) 3-6-9-12-15-18-21-24 Synchron
A. (For warm up) 1:00 front rack stretch with pvc (bar) 1:00 tricep smash on bar each side 45 second reverse grip dead hang 45 second wall sit 30 second hollow hold 30 reverse sit ups B. (12:00 clock)
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