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400m Run, then:
2x
9 push-up
9 Cossack squat (each side)
9 Roll Over V-Sit
9 Jumping Squats
9 Tempo Air squat
18 High Knees
18 Butt kickers
10 Kneeling Shoulder Taps
For Time (with a Partner)
400 meter Medicine Ball Run (20/14)
40 Burpees
40 Jumping Lunges
40 Air Squats
40 Mountain Climbers (L/R=1)
4 minute Plank Hold
400 meter Medicine Ball Run (20/14 lb)
One person works while the other partner holds a medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.
With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Both athletes will do the 400-meter Run together with a Medicine Ball, alternating the carry as needed.
Score is the time on the clock when the last 400-meter Run is completed.
400m Easy Jog
THE WALK AROUND
