Filthy 49 (Childress and couple of others)
Sledge Strikes
Pull Ups
Incline Sit Ups
KB Swings 16kg
Lunges 45#
Push Press 45#
Wall Ball 12#
Heavy Rope
Snatches 16kg
Burpees
Total Time 31:09
Zone 4 30 min
Average HR 163
Peak HR 175
Total Cal 604
Rec 161-133 28
KMO
Squat Knees 49
Hook
Mouth of Hand
360 Progressions
rights
combos
overhead stabs
underhand stabs
random
eyes closed OODA
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