4 rounds for time of
21 goblet squat 55/36
400 meter run or 500 meter row
21 KB swing 55/36
12 pullup
** You can row all four rounds, run all four rounds, or mix and match, your choice.
Warmup: 4 rounds/10 reps each of
pvc shoulder rollout
pvc wide-grip press behind the neck
pvc overhead squat
shoulder tap pushup
4-count mountain climber
4-count flutter kick
Cool Down: Coach's Choice
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