10.11.19 “20.1”

A. Warm Up

3-4 sets NFT

15/12 cal airdyne or row

10m Quadruped Crawl (slow and deliberate)

10m Inchworm walk

10 Russian KB Swings (feet straight)

B. Conditioning


10 rounds for time of

8 ground to overhead 95/65

10 bar facing burpees

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