“Hit the deck. Protect ya hands. Wu Tang Forever.”
3 RFT
Run 200m
10 Burpees
10 TTB
*10 min Cap

Warmup:
Run 400m
Pose Running:
Hops
Skips
Criss Cross
2 rounds:
:30 Hollow Hold
:30 Arch Hold
10 V Ups/Tuck Ups

Pain Cave Progression:
Every 2 Minutes for 10 sets:
:12 AB Sprint at 100%

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