Warm Up:
2 Rounds
20 Sit Ups
20 Squat Thrusts
20 Back Extensions
Work:
Run 200m
20 Knees To Elbows
30 DeadLifts 135/95
Run 200m
50 KB Swings USSR 50/35
Run 200m
30 Push Press 95/65
20 Pull Ups
Run 200m
Includes changing over your own weight. Only get to use one bar for entire workout, and change plates.
Finish:
400m Walk/Skip
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