WARM UP
200 Rope Turn
10 Roll Down with Push Up
20 ea. of
Back Twist
Iron Cross
Scorpion
10 ea. of
PVC Good Morning
PVC Pass Thru
Leg Swing
1. Met Con
Max effort on the runs
Run 800m x1
Rest 3:00
Run 400mx3
Rest 2:00 in between rep
Run 200×5
Rest 1:00 in between rep
2. Not For Time
3 Rounds, each set unbroken
20 Hanging Grip Switch
20 Hanging Shoulder Cross Tap
20 Hanging Shoulder Tap
20 Hanging Hip Tap
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