- Bike 1 mile
- Run 1/2 mile
- Dynamic Strecth
Then………… do 6 Rounds of the following
- 10 GHD sit ups
- 10 Reverse Hyper ( hug a twinkie)
- 4 Rope Climbs
- 4 Dips
- 10 Push ups on Rings
- 10 Box Jumps
Strecth / Foam Roll
Click here to view the embedded video.
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