Warm Up:
Mitch's (full) pull ups are negatives
SKILL WORK:
Efficiency tips for rowing/du's/running/burpees
WOD: Player's choice, 7 MIN Max reps/metres/lengths/calories:
One of the following:
Burpees
Rowing
Airdyne
Double Unders
Shuttle runs
Cash Out:
Tabata one other that you did not do 7 min's of.
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