Fitness:
1. Strict Pull Ups: 4 x 15 OT2.5 min
*Ensure sets are unbroken.
2. 20 Min AMRAP
5 Renegade Rows
100m Farmers Carry
20/16 Calorie Bike Erg
10 Renegade Rows
100m Front Rack Carry
30/24 Calorie Bike Erg
Kettlebell: (20/12kg)
Performance: 1. See Fitness
2. 20 Min AMRAP
5 Renegade Rows
100m Farmers Carry
20/16 Calorie Echo Bike
10 Renegade Rows
100m Front Rack Carry
30/24 Calorie Echo Bike
Dumbbell: (22.5/15kg)
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