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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