For time,
goblet squat - 150 reps
situps - 150 reps
partition in any number of reps/sets of your choice
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Goblet squat, hold a dumbbell of kettlebell against your chest and perform a squat, keeping your elbows down and inside your knees as you descend. weight should be 15lb-25lb for men and 10lb-15lb for women. Firebreathers can up the weight to a 30-36lb DB/KB for men and 20-25lb DB/KB for women.
Warmup: 1 round of the CF Cleveland Gymnastic warmup (15 reps of each movement)
Cool down: 2 mile run, 4000M row
RESULTS:
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