GPP

STR

S W/u

-

2x5 Wall Sqt 

2x 30m Bear Crawl/Reverse Crawl

2 x 30m Knee Jump + Tuck Jump + Broad Jump 

-

W2H FS 

-

12 min EMOM 

ODD: 3x FS @ 80%

EVEN: 4x BS @ same weight

-

3 x 30m Walking DB lunge 

-

1250m Row/Ski 

5 min rest

500m Row/ski

3 min rest 

250 Row/Ski 

*Start @ 2k pace, increase pace per interval if able

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Kurtis Frasier