Friday my way

option 1- cardio town ladies

4 rounds for time

400m row

400m run

30 wall balls

30 medball twists

option 2- bro pump

4x bench press max reps at 60% of max

each break

15 dumbbell or barbell curls

30 one legged bicycles

60 second plank

200m farmer walk (pick weight)


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