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Easy Bike or Row 1x:
–3 min
High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
For quality:
400m Medball Run (20/14)
10 L/10 R Single Arm Kettlebell Clean & Jerks, (35/26)
20 Barbell Good Mornings, 45/35 lbs
Banded Plank Hold, 30 secs
80 Bike Calories/110 Row Cal
10 L/10 R Kettlebell Snatches, 35/26 lbs
20 Barbell Romanian Deadlifts, 45/35 lbs
Banded Plank Hold, 30 secs
Jog, 1 mi
10 L/10 R Kettlebell Front Rack Box Step-ups, 35/26 lbs
20 Goblet Squats, 35/26 lbs
Banded Plank Hold, 30 secs
Same. Adjust Runs where necessary.
Stretch 2xs:
–1min Childs Pose
–:30sec ea.Thread The Needle
