Warm-up
1/2 mile run or 1 mile on bike
Strength
30 back extensions
50 sit-ups
30 kettle bell swings
Complete 21-15-9-15-21 reps for time of:
- Squats
- Push-ups
- 100 Skips on the jump rope (Or 200 m row)
- Bicycles (Right elbow touches left & left elbow touches right know to count as 1 rep)
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