Warm up

Conditioning for time:
Run 1 mile
63 x Double KB Swings
36 x Pull Ups

Run 1/2 mile
42 x Double KB Swings
24 x Pull Ups

Run 1/4 mile
21 x Double KB Swings
12 x Pull Ups

Abs 2 rounds:
20 x Pulse Ups
10 x Crunches
20 x Sit Ups
26 x Wide Leg Sit Ups

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