12/9/23

Warm up

1 minute bike

Then

10 pvc pass through

10 overhead squats

Then

Bergener warm up

Conditioning

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball

♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

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