Del
25 Burpees
Run 400m with a 10/6kg medicine ball
25 Weighted pull-ups with a 10/5kg dumbbell
Run 400m with a 10/6kg medicine ball
25 Handstand push-ups
Run 400m with a 10/6kg medicine ball
25 Chest-to-bar pull-ups
Run 400m with a 10/6kg medicine ball
25 Burpees
Run 400m with a 10/6kg medicine ball
25 Weighted pull-ups with a 10/5kg dumbbell
Run 400m with a 10/6kg medicine ball
25 Handstand push-ups
Run 400m with a 10/6kg medicine ball
25 Chest-to-bar pull-ups
Run 400m with a 10/6kg medicine ball
25 Burpees
Time: 22.14 Rx
+
10-15 min Dynamic mobility
+
8 sets @ EZ pace
1min skipping
250m Easy row
8 Medicine ball slams
2.11, 2.41, 2.41, 2.35, 2.37, 2.41, 2.42, 2.38
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