10 min Warm-Up
Stretch
Then:
4×30 sec Jump Rope
3×10 Lunge
3×10 Dislocate
3×10 KB Swing
Then:
1×1 mile Run +
100x DU’s +
80x Air Squat +
60x Sit-Up +
40x Pull-Ups +
20x Push-Up +
1 mile Run
Then:
Cool Down
Then:
Stretch

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