Warm-up Strength: 10min Time Cap *21-*15-*9* Strict Pull-ups *Start with 100ft Heavy Farmer’s Carry, then complete one after each set of pull-ups. Conditioning: Every Minute on the Minute x 12min 1- Bike 12/8 Cals or Row 15/12 2- Front Rack Dumbbell Reverse Alternating Lunges x 10 50/35 or heavier Finish: DB Floor Complex 3 sets...Read More
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