Max Effort Day.

Warm UP-

Dynamic/Static flexibility

Rope 3 minutes

C&J- 5X5 (Lvl 1 Sets across, Lvl 2 Max Effort)

K.B. PullOver Sit UP 20X5

Rope 3 minutes

Alternating Ladders- Dead Lift 10-1 and Burpees 1-10

Rope 3 minutes

Farmers (racked position) Walk- (Max Effort) for times of  3 minutes/2 minutes/1 minutes

K.B. Swing- (Max Effort) 35/25/15

Cool Down-

Static/Dynamic flexibility

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