Group Dynamic Warm-up 0:00-3:00 400m Run + 10 Russian KBS + 10 Pull-up 3:00-7:00 400m Run + 20 Russian KBS + 20 Pull-up @ 7:00 for time 400m Run + 30 Russian KBS + 30 Pull-up Rx 53/35 Rx+ 70/53 and Chest to Bar Pull-ups EMOM x 9 1) Rope Climb x 1-3 reps 2) […]Read More
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