400m Run or 500m row
(On the run, you will start out very, very, slowly. Each 25 steps you will increase the speed. You will keep increasing speed every 25 steps until you have completed the run. If you are rowing, you will increase speed every 10 strokes.)
1 length crab walk
1 length bear crawl
2 lengths kb waiters walk, right arm
2 lengths kb waiters walk, left arm
Strength: Pistol Squats
3x5-10 reps: Add weight as necessary
KB Swing 2 pood/1.5 pood
Ab mat sit ups
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