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Three sets of:
400 Meter Run
3-5 Bar Muscle-Ups
Then…
Complete as many rounds and reps possible in 15 minutes of:
20 Front-Rack Alternating Lunges Single DB 22.5/15 Kg
40 Air Squats
20 Plank Kick-Throughs With Hand Tap (10 each side)
40 Double-Unders
Scaled
Three sets of:
400 Meter Run
6/9 Chest To bar
Then…
Complete as many rounds and reps possible in 15 minutes of:
20 Front-Rack Alternating Lunges Single DB 15/10 Kg
40 Air Squats
20 Plank Kick-Throughs With Hand Tap (10 each side)
40 Double-Unders
Basic
Three sets of:
300 Meter Run
10 Banded pull ups
Then…
Complete as many rounds and reps possible in 15 minutes of:
14 Front-Rack Alternating Lunges Single (10/5 kg)
30 Air Squats
10 Plank Kick-Throughs With Hand Tap (10 each side)
40 Single-Unders
Motivation.