Warm Up:
5 big stair climbs
15 ball slams
3 rounds
WOD:
5 back extensions
10 push ups
15 second L sits
20 decline sit ups
5 rounds
Friday: Filthy Fifty-
main gym-
start at 1800
Training: cardiovascular/respiratory endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracy
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