GW
10 SWING KICKS 10 WALL SCAP STRETCH 10 PVC SOTS PRESS PVC MOBILITY METCON1 6 BOX JUMPS 6 KBELL SHP EMOM - 5 MIN LADDER SPRINT MED BALL RUSSIAN TWIST LADDER ICKY MED BALL JACKNIVES LADDER 2 IN 2 OUT MED BALL HOLLOW TOSS LADDER LATERAL HI KNEES MED BALL HIP EXTENSION LADDER SCISSOR JUMPS MED BALL PLANK 40/20 OF EACH METCON 2 START WITH KBELL COMPLEX MOVEMENTS SNATCH - FRONT LUNGE- OH SQUAT - REAR LUNGE 1 REP EACH LEFT SIDE AND RIGHT SIDE AFTER COMPLETING BOTH SIDES, ALTERNATE WITH DESCENDING LADDER OF HR PUSH UPS 10-9-8-7-6-5-4-3-2-1 FOR TIME BASE KBELL WEIGHT OFF ABILITY TO DO ALL 4 MOVES WITH 1 KETTLEBELL
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