400 m run
- 100 Double Unders or Attempts
- 1 Round:
-5 pull-ups
-10 push-ups
-15 squats
Skill
TABATA alternating
-sit-ups
-supermans
Conditioning:
4 Rounds -
- 25m Weighted Lunges (53/35)
- 20 KB Swings
- 15 Push-Ups
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