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Athlete Chooses 1:
–Run 400 meters
–Row 500 meters
–Bike 21 Cal
2 Round:
–:15sec Dead Hang
–10 Scap Pull Up
–4 Burpee + Knee to Elbow (Strict or Kipping)
–:20sec ea. Side Plank Hold
–50ft Lateral Shuffle (left)
–50ft Lateral Shuffle (right)
AMRAP 20 min:
40 Burpee
40 Strict Knee to Elbow
1.5 mile Run
100 Abmat Sit-Up
AMRAP 20 min Scaled Version:
40 Burpee
40 Strict Knee to Elbow
1 mile Run
60 Abmat Sit Up
Post Work 2xs:
–10ea Lying Thoracic Rotation
–1min Childs Pose
–:30sec ea. Thread the Kneedle
