FITNESS

Warm-Up.

One set of:
Row x 3 minutes at a moderate pace

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps

Followed by…

Two sets of:
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Hang Clean x 5 reps
Power Clean x 5 reps

Then…

A.

Complete as many rounds and reps possible in 14 minutes of:
60 Calories of Rowing
50 V-Ups
40 Wall Ball Shots
30 Calories of Assault Bike
20 Ring or Stationary Dips
10 Strict Pull-Ups

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