12.23.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Bottoms up KB Press x 6-8 reps + 20ft Carry / Arm
Supine Hamstring Ball Curl x 10-12 reps
Crawl / Plate on Back x 10 step Square
B. Every 3 minutes x 3 sets
Dumbbell Burpee x 6
See Saw Bent Over Row x 6/side
Front + Reverse Lunge x 6/leg
See Saw Press x 6/side
C.  Row or Assault Bike
Every 2 minutes x 15 sets
15/10 Cal Assault Bike – OR –
300/250m Row

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