Tuesday, June 18th

Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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Body Building: 4 Rounds of Super Set:

1A Deadlifts 4x12,

1B Weighted Knee Raises 4x12,

3 Rounds of Super Set

2A Single Leg KB Step-ups 3x16,

2B KB Lunges (goblet) 3x16,

3 Rounds of Super Set

3A Banded Donkey Kickouts 3x20 (10 each leg),

3B Banded Good Mornings 3x20

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WOD: 8 minute AMRAP:

15/10 Calories on Assault Bike,

20 Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

800 meter run,

100 situps,

1 mile run,

100 box step-ups,

2 mile run