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Jump Rope 6xs:
:20sec ON
:10sec OFF
Notes: Any jump rope variation.
2xs:
10 Spiderman
:30sec Plank
:20sec ea. Side Plank
10 Russian Swing
5ea. Single Side KB Clean
Odd Object
Max Distance in 10 min
Double KB, Dumbbell Front Rack, Plate carry
Notes: Each time you drop the weight complete 3 ground to overhead before starting the carry again.
5 Rounds On the 2 min
100′ Odd Object Carry + 3 Odd Object Ground to Overhead
Same
Max Distance Run in 20 min
Notes: Run at an easy pace for 20min or go for a ruck.
3 Rounds For Quality
20 Russian Twist
10 Pike Compression
:45 sec Plank
Notes: Superset Exercises going from one to the next. Rest as needed between rounds.
10ea Alt. Thoracic Rotation
:30sec ea. Thread the Kneedle
