Warm up
3 min bike
20 ft bear crawl
5 hand release push ups
+ 2 Rounds
3 inch worms
4 quad pulls
4 high kicks
20 min AMRAP
5 devil press (15/20 lb dumbbells)
14 weights lunges (use same weight as devil press)
20 Russian twists
run 100 m
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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