400 meter run, then 3 rounds NOT for time:
10 Bent over kettlebell rows (hold each rep for 1 second at the top, use 2 KB’s)
6 Squat openers (formerly called hip openers)
6 Kettlebell T-spine stretches (hold each rep for about 3 seconds)
20 GHD sit-ups
Workout of the Day
Front squats (185/133)
Lateral bar burpees
This workout is capped at 20 minutes.
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