3 MIN JUMP ROPE
15 OHS W/R
10/10 OHWL W/R

WARM UP
1 BLDG RUN
3 BEAR CRAWLS F/R
60 SUPERS
15 PUSH UPS
15 JUMPING PULL UPS
1 BLDG RUN

WORK OUT      

ONE HILL RUN
THEN:
STARTING AT POLE AT BASE OF HILL
11 ONE ARM DB SWING  LEFT  40/30
11 ONE  ARM THRUSTER  LEFT
ONE ARM FARMERS CARRY TO NEXT POLE LEFT

11 ONE ARM DB SWING RIGHT
11 ONE ARM THRUSTER RIGHT
ONE ARM FARMERS CARRY TO NEXT POLE RIGHT

11 ONE ARM DB SWING  LEFT  40/30
11 ONE  ARM THRUSTER  LEFT
ONE ARM FARMERS CARRY TO NEXT POLE LEFT

11 ONE ARM DB SWING RIGHT
11 ONE ARM THRUSTER RIGHT
ONE ARM FARMERS CARRY TO NEXT POLE RIGHT

11 ONE ARM DB SWING  LEFT  40/30
11 ONE  ARM THRUSTER  LEFT
ONE ARM FARMERS CARRY BACK DOWN HILL LEFT

1 HILL RUN (NO WEIGHT)

REPEAT ABOVE STARTING WITH RIGHT SIDE
FINISH WITH 1 HILL RUN (NO WIEGHT)


 

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