Warm Up

400 m Run/ 500 m Row

2 x 10 Arm Circles (fwd & back)

10 OH PVC Squats

10 Pass-Throughs

25 Sit Ups



High Knees

Quad Pulls


Butt Kickers


WOD - For Time (Time Cap 45 minutes)

150 Double Unders (450 Singles)

100 Hand Release Push Ups

80 Goblet Squats (53/35)

250 m Row

60 KBS (53/35)

250 m Row

40 GHD Sit Ups

250 m Row

60 Burpees

250 m Row

80 Wall Balls (20/14)

100 Lunges



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