Warm up

3 rds

5 cat cow

10 bird dogs

10 dead bugs

9 minutes

Then

2 rds

10 wall squats

10 btn pvc strict press

5 minutes

Then

Every 3 minutes for

24 minutes

5 thrusters

Getting heavier as you go through…

Workout

25 Pull ups

25 Thrusters

Run

25 Thrusters

25 Pull ups

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