General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Alternating lunges

8 Shoulder press w/ T

then…

Bike 600m

10m Quad pulls

10m Frankenstein walk

10 PVC Windmills

10 PVC Passovers

 

Endurance:

1-mile run

4800m bike*

1-mile run

 

For time

 

 

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