Warm Up

400 m Run / 500 m Row

25 Sit Ups

25 Push Ups

15 Arm Circles (fwd&bk)

15 Air Squats

5 Inchworms



2 x 5

Back Squats

Focus on depth with 2 sec hold at bottom



"The Seven... SSCF STYLE"

7 Rounds for Time

7 Handstand Push Ups (Scale = 100 m Row)  

7 Thrusters (135/95)

7 Knees to Elbow

7 Deadlifts (135/95)

7 Burpees

7 KBS (53/35)

7 Push Ups

400 m Run / 600 m Row

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