Click each exercise to view a video that shows proper technique. Always perform each movement in a controlled and strict manner.
Dynamic warm up Run/cycle/row/jump rope 5 minutes
Run 400 yards 10-30 burpees Recover 2 minutes 10-30 burpees Run 400 yards Recover 2 minutes
Beginner Version: Perform main set 1x Advanced Version: Perform main set 2+x
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