6rds 30 sec at each
toe touch to 4" step
sit ups
push ups
supermans
speed skater
dead hang from rings
hold in up postion of dip on rings
30 sec rest
then...
5rds
8x dl @ 115#
5x jump squats
5x pull ups
then...
run 1 mile
"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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