3 Rounds

100m SA Overhead Carry, 70/53

15 Toes 2 Rings

15 HSPU

 

2 Rounds:

200m Ball Run, 20/14

30 Med Ball Sit-ups

30 Wall Ball Shots, 20/14

 

1 Rounds

60/50 Cal Bike or ski

 

 

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Split Stance RDL: 3 x 15

Hollow Body Hold: 3 x max

 

Then…

 

12 min ladder (1-2-3-4-5….)

SA Devils Press, R

SA Devils Press, L

*10 lemon squeezes after each even round