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400m run buy-in
4 rds
10 k2E crunch sit ups
10 hrpu
5 air squat jumps
5 burpees

3 ROUNDS

30 weighted sit ups 45/25, 25/15
30 weighted behind the neck curls 45/25, 25,15
30 weighted alternate lunges R+L=2 45/25,25/15

2 ROUNDS
20 Hang Snatch 85/55, 75/45, 65/35
20 OH Squat / Back Squat

1 ROUND
10 CALORIE BIKE or ROW

Foam Roll

200m run
then 3 rds
5 pvc pass thru
6 air squat
9 squat jump

1000 m ROW BUY IN

30 Power Snatches

rest 2 minutes

21- 15 - 9

Deadlift
Bar jump Over
Pull ups
when all 45 reps are complete RUN 400m

3 rds
5 cal bike
5 air squats (slow up - drive though heels and keep chest up)
5 air squat JUMPS
5 KB swings 35/26, 26/18
5 Wall Balls 10/8

Mobility work

HAPPY BIRTHDAY DARA
2 person partners

40 [split] American KB Swing 44/35, 35/26, 26/18
7 [each] KB Goblet Squats same weight

40 [split] BOX JUMP - 24/20 (must jump), 24/20 (jump or step up)
7 [each] weighted lunges (L+R=1) 45/25, 25/15, 15/10

40 [split] Thrusters 65/45, 45/35
7 [each] burpee bar jump overs

40 [split] HSPU/HRPU
7 [each] WEIGHTED sit ups 45/25, 25/15

100 ABS per day Challenge - day 20 of 20
100 any style
47 extra for Daras birthday

200m jog
5 air squat jumps
5 push ups
air squats
200m row
5 air squats
5 burpees
5 air squats
10cal bike
5 air squat jumps
5 kb swings - lite weight
5 air squats

2 person Partners
5-3-1
Partner's can split however they like but both need to complete the movement prior to moving on.
5 ROUNDS
5 HSPU (HS HOLD, 10 HRPU)
10 CTB pullups (ctb jump ups)
15 Wall balls 20/14, 14/10, 10/8
20 Calorie Row
RUN 400m

3 ROUNDS
5 OH Squat 115/75, 95/65, 85/55, 75/45, 65/35
10 Bar Jump Over
15 Push Press - same weight as above
20 Cal Bike
RUN 400m

1 ROUND
5 Rope Climbs legless, w legs, pull up from floor
10 wall climbs
15 T2B
20 ball slam 30/20, 20/10
RUN 400m

DAY 18 of 20 for 100 ABs a day challenge
50 v sit-ups
50 weighted sit ups