Warm up
30 second plank
30 second active hang
30 second squat hold
1/4 mile run
3 negative pull ups
5 negative push ups
7 pause squats
Conditioning
2 rounds of cindy (5 pull ups 10 push ups 15 squats)
1/4 mile run
4 rounds of cindy
1/2 mile run
6 rounds of cindy
3/4 mile run
8 rounds of cindy
1 mile run
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