BE AWESOME! Get this done over the weekend : )

Warm-up and cool down for 5-10 minutes each

400 Meter Run

AMRAP 7 min
100 meter Shuffle
10 Box Jumps / Step-Ups
9 Arm Haulers
8 Squat Jumps

400 Meter Run

Core ladder 15 to 12
Butterfly sit ups
Frog crunch
Mega flutter kicks 1/1
Swimmers
Hollow rocks


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