Warm up 400 Meter row 2 sets of 45 secs work 15 secs rest High knees Inch Worms Sonics Groiners Strength/Skill EMOTM for 6Mins Odd Mins 5 Strict Pull ups /10 Push ups Even mins 5 Strict T2B/ 5 Strict Ring dips If unable to do a strict pull up,…
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