General Warm-up
Then..,
For Time
12min Cap
100 Double unders/200s
800m Run
70/50 Cal Row
Then..,
2 Sets:
3 Rounds of:
18 Push ups
9 Pull-up Rx+ C2B.
6 Thruster 115/80
Rest 4:00 between sets
Then..,
Complete 4 sets NFT
Seat DB Alt Curls x 12 reps
Banded Kneeling Crunches x 20 reps
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