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400 Meter jog
Then,
3 Rounds
15 Russian KB Swing
15 Air Squats
:30 Sec Front Rack Hold w/ kettlebells, dbell, or plate
With a Partner; For time:
Farmer Carry, 50/35 lbs, 800 m
Run, 800 m
Weighted Run, pick load, 800 m
Run, 800 m
Teams of 2
800 meter Run with Medball or Plate (no more than 45 lbs)
Alternate back and forth w/ partner as much as needed to complete the work.
20 Burpee Penalty if object touches the ground.
Goal: Giterdun!
Easy Rope/Row until the clock hits 20 min
Roll/Smash Quads :90 sec/side
