Warm-up:
400 meter run with sand bag
2 rounds:
https://www.youtube.com/watch?v=_4nL-9vG0ss&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
10 Straight leg raise with 2 full twists each leg
10 primal pull through
6-8 PAIN FREE toes to bar on the ground
WATCH THE VIDEO!!!!
METCON:
For Time:
50 Double unders
40 Box jumps
30 Kettlebell swings
20 Toes To Bars
10 Ring Dips
3 Power Cleans every min on the min 135/95lb scaled 95/65lb
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