Warm Up:
Run/Bike/Row 2 mins
2x
10 push ups
10 air squats
5 pull ups/ring rows
5 burpees
10 bird dogs
WOD:
40 mins to complete:
100 DUs
80 up/downs (no push-up burpee)
60 air squats
40 back extensions (or supermans)
200m farmer carry (50/35 DB or KB)
40 pull ups
60/40 calories row
80 walking lunges
1000m bike
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