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BroFitness
MIYUKI
For Time
ROW 1000 METERS
30 kb swings
Row 750
25 kb swings
ROW 500
20 kb swings
Run 1 mile
JENNIE BIRD
20 step ups each side
10 push ups
20 step ups each side
9 push-ups
20 step ups
8 push ups
15 step ups
7 push ups
15 step ups
6 pushups
15 step ups
5 push ups
10 step ups
4 pushups
10 step ups
3 pushups
10 step ups
2 push ups
ROW 1000 METERS FOR TIME
BRAshcraft
RUN 4 MILES
every two minutes do 5 air squats
MOFObility
12 minutes warm up
45 minutes of continuous stretch/mobility
JAMMERS
1500 Barefoot jumper rope
200 pushups
Broken up in any combination
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