Warm up

Conditioning 10 rounds for time while wearing a weighted vest:
50 m Sprint
10 x KB Swings
50 m Sprint
10 x OH Squats
50 m Sprint
10 x Push Ups
50 m Sprint
10 x OH Lunges
50 m Sprint
10 x Flutter Kicks

Abs 2 rounds:
10 x Pulse Ups
20 x Russian Twists
60 sec Plank
10 x Crunches
20 x Wide Leg Sit Ups

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