5 Pullups
10 Pushups
15 Squats
200 m Run
21 KB Swings 24 kg (16 kg)
12 Pullups
400 m Run
75 Wall Ball Shots 15#/12#
400m Run
12 Pullups
21 KB Swing 24 kg (16 kg)
200 m run
15 squats
10 pushups
5 pullups
400m Run
All workouts will be scaled to your individual fitness level.
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