Row 500m
20 air squats
20 iron cross
100′ Stiff-leg bear crawl
10 Ring rows SLOW
10 step ups on box
10 sit ups
Foam roll calves for 5:00
20:00 amrap of:
400m Run
15 box jumps 24/20
15 sit ups
15 Pull ups
(Rx+)
GHD sit ups and Chest to bar Pull ups
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