Warm-Up.
T-Spine Pulse on Bench x 60 seconds
Over the Shoulder Barbell Stretch x 30 seconds per side

Followed by…

Tabata Warm-Up x 3 Sets:
20 seconds of Straddle Pulses
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots

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Dan Greyman
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Dan Greyman

A.
Used a 18kg kb
B.
Subbed kb taters for wall balls

Totally lost count and just kept moving the whole time