Monday January 20 Interval Work 250m Row sprints x 4 *Rest - TopicsExpress

Monday January 20 Interval Work 250m Row sprints x 4 *Rest 1 minute between attempts **Hold pace within +/- 3 seconds each Rest 3 minutes 7 min AMRAP 5 box Jumps (30/24) 6 pullups 7 KB swings (55lbs/35lbs) Rest 3 minutes 7 min AMRAP 20 V-ups Bear Crawl down and back 20 OH squats with PVC Crab Walk Down and back Rest 3 minutes 5 rounds AFAP (As Fast As Possible) 10 Lateral medicine ball throws each side (20 Total) (20/14) 15 Med ball Clean to Wall ball

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