FYF

S w/u

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4x30/30 sqt * rest in seated postion

2min rest

4x30/30 hand release push up *rest in FLR

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50-40-30-20-10 reps of each

Burpee + 4 count flutter kick

After each rung 800m run

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4x30/30 sqt * rest in seated postion

2min rest

4x30/30 hand release push up *rest in FLR