Sunday Class at 5pm!
warm-up with movements and practice some skills
pull-up practice - kipping or practice strict, add weight if >7 strict pull-ups
10 minutes of work @ 90% effort
Row 500m
15 Wall Balls - 20# / 14#
20 Double Unders or 40 single undres
--10 min recovery
10 minutes of work @ 90% effort:
10 sit-ups
15 KBS - 55/35lbs
20 walking lunges
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