Conditioning:

Complete as many rounds in 45 minutes of:

Run 600m

10 Deadlifts (315/205)

Row 500m

15 Hand-release Push-ups

Bike 30/20 Calories

20 GHD Sit-ups

 

For Score

 

Flexibility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

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