Performance:

30 overhead lunges (45/25)

20 kb swings  (45/30)

10 HRPU

For 30 min 

2:1 w:r ratio 

2min rest then 

Cash out: 4 min squat

 

Fitness:

Repeat from 10/18/12

10 Kb swings (70/45)

10 single leg lunge to press

   Each leg  (35/20)

20 full crunches

100 jump ropes

5 Burpees

1 min plank

30 min 

IMG_8130 IMG_8165 IMG_8183 IMG_8184

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