Monday: Border Crossing..

15th September 2019

CONDITIONING

4 rounds for time of:

Run 400m
9 Burpee box jump overs 24 / 20 "
21 Walking lunges
9 Burpee box jump overs 24 / 20 "
21 Walking lunges

* 22 min cap

ACCESSORY

At 27 mins -

3 rounds for quality:

30 seconds GHD hold
30 MB side to sides
10 Ab wheel rollouts

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