Workout for 9-1-2016

Warm up: 2:00/0:30 row and bike upstairs 

20/20/20 5×5

  • Row medium/Row balls out
  • Squat thrust/Burpees
  • Opposite toe touch/bicycles 
  • HKJ/Shadow stance hold 
  • Plank Jacks/side knee tuck to elbow

Finish: run 1,000m

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