Warm Up:
Old man
30 Single Unders
10 RKBs
10 Crush Grip OH Press
5 Moving Planks
5mins
“Hangman”
OTM-15 min (both movements)
5 Burpees
100m Run
2min Rest
w/ a partner
100 Cal Bike
-FT-
Extras:
7×3 Weighted Pull ups
or
4×12 Lat pulldown
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