One set of:
Run x 400m, nasal breathing only
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
In teams of two, complete five (5) rounds for time of:
Run 400 Meters (partners must stay together)
30 Pull-Ups (15 each)
20 Devil’s Presses (10 each)
Partners must run together, and may only start their pull-ups once both members are back from the run.
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