500m row or 400m run
Then 2 rounds of
2 mins of hand switch KB swings
30 sec rest
2 mins of KB clean to press (switch sides at 1 min)
30 sec rest
2 mins of KB squat cleans
30 sec rest
2 mins of KB uneven pushups (switch sides at 1 min)
30 sec rest
500m row or 400m run
Ab finisher:
50 flutter kicks
40 situps
30 sec extended plank hold
20 prone swimmers
10 V ups
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