1.
accumulate 4 x 250m rows and 65 reps of each of the following:
burpees
weighted sit-ups 25/15
kbs 70/53
goblet squats (same weight as KB)
1A. Spoto Press 10 RM then 2 sets of 6-8.
1B. DB Hip Extension/Row 4×10
2 Rounds of:
AMRAP 10
10 C2B Pull ups
15 Goblet Squats 53/35
20 Sit ups
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