4 Rounds of
:20 sec work/:10 sec rest
Bicycle Crunches
Lying Leg Raises
Toe touches Crunches
Flutter Kick in Hollow Hold
Then…
30 min amrap:
200m Run
24 Bench Dips
12 Strict chin-ups (Inverted – BB off rack)
–
200m Run
48 Air squats
24 Pushups
–
200m Run
24 Russian kettlebell swings
12/9 Cal row
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