Friday 9/6

Warm up

2 Rounds

5 GHD Sit-ups

5 Back Extensions

10 Box Jumps

10 Pus ups

200m Run


Clean Work

15 minutes

First Pull and sweep

*work up to a heavy double with full control


15sec on / 15sec off

6 cycles

A) KB swing

B) Burpee

C) Double unders

*1 minute rest after

every cycle

11 minutes Total

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