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  • Coach Mäse, outboxmeilen

Prison Break

WARM-UP 2 Sets Of:

30 Single Unders

10 Air Squats

5 Russian Baby Makers

10 Straight Leg Sit-Ups

5 Samsons

10 Plank-To-Push-Ups

STRENGTH Alternating On The Minute For 8 Minutes:

ODD: 3 Strict Pull-Ups + 4 HR Push-Ups + 5 Dips

EVEN: 12 Elevated KB Reverse Lunges

WOD "Prison Break" - On The 5:00 x 4 Rounds:

5 Shuttle Sprints

10 Burpees

15 KB/BB Front Squats

20 Double Unders

30 Air Squats


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