warm-up:

3rounds

  • 1 lap (run)
  • 2 bear crawls
  • 10 lunge steps
  • 5 hspu

saturday chipper

4rounds (p1 & p2 complete)

  • p1 40 db thrusters
  • p2 400m run

3rounds

  • p1 30 db thrusters
  • p2 500/450m row

2rounds

  • p1 20 db thrusters
  • p2 30 burpees

 

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