PERFORMANCE 

Warm-Up.

Two sets of:
Run x 200m
Frog Rocks x 60 seconds
PVC-Weighted Cross-Bench Pull-Over x 60 seconds

Followed by…

Two sets of:
PVC Overhead Squat x 10 reps, 1 second pause in bottom of each rep
Pike Pulse x 20 reps

Then…

Three rounds for time of:
800 Meter Run
20 Goblet Squats
20 Burpees
20 V-Ups or Hanging Knee Raises

Compare results to January 16, 2023.

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