Sunday, October 20

ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Deadlift (5 x 5)

Old Faithful

4 Rounds - :45 on :20 off Row Squat Hollow Rock Hold Superman Hold Box Jump / Step Up Burpee Situp/GHD Ring Row/Pull-up Run 200 meters after each round

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