12/1/22

Warm up

2 minutes of double under practice

10 inch worm push ups

10 supine row

Then

30 seconds low position push up hold

30 second high pull up hold

Grind

AMRAP25

3 muscle ups or burpee pull ups

30 double/ single unders

300 m run

Strength

Bench press build a heavy 6

Then

3 rounds

3 bench presses

6/6 single arm rows

9 v ups

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