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Thursday the 9th of July

Endurance :

Part (A)

5 mins

Run 600m

10 Strict Pull ups/rows


Run 400m

15 Strict Pull ups/rows


Run 200m

20 Strict Pull uos/rows

Part (B)

5 Mins

Row 600m

20 Wall Balls


Row 400m

30 Wall Balls


Row 200m

40 Wall Balls

* Rest 1 min Between Rds

* Rest 5 mins between A & B

Core : 4 Rds

10 Reverse Crunch

10 Hollow Hold

10 Sec Arch Hold