Warmup: ROM drills, 10 back squats with bar, 10 push-ups, 400 m run
2:00 work at each station; 1:00 rest/transition
2 rounds
Max calorie row
Ball slams
Sit ups
Back squat (65#/45#)
Hand Release Push-ups
50m Sprints (11 black lines)
Cooldown: abs, roll and stretch
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