Tuesday, 23 January

Skill

30 good mornings, 75/55

50 med-ball sit-ups

30 hip extension

50 russian twist, you choose weight

Conditioning

For time:

—-3 rounds 0f—–

20 assault bike calories

10 OHS, 135/95

5 ring push ups

—–then rest 3 minutes—–

run 1 mile

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