Warm Up
20 air squats
400 meter
Work Out - 500 reps of any combo of below - 100 max any single item
push press (50% body weight)
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow or bar kickers
sumo high pull (50% bw)
larg tire flips
save your buddy ( 1 save = 3 count)
quantity time
Derrek 500 43
John 550 1:15
Wes 300 32
Brian 500 43
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