FYF: 6pm (KiKi birthday FYF)

Standard w/u

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23x split jump +

7x burpee

7 rounds

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40min AMRAP: Team of 8

230cal Bike ERG +

230cal SkiERG

  • only 1x team member can be working at a time

  • 15m lunge buy in to switch out team member

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5min 45sec ab work

chance abs exercise every 23sec = 15 rounds of random ab work

Kurtis Frasier