15:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
2 sets not for time of [10 goblet squats + 10 glute-ham sit-ups + 10 kettlebell swings]
3 sets for reps of:
:60 double-unders
:60 rest
+
3 rounds for time:
500m row or 40 AirDyne calories
200m DB Farmer’s walk
5 wall walks
Post reps & time to comments.
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