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Tuesday, February 18 2025

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“THE 1 Mile Aerobic Test” by DB

For Time: (15min cap)

400m Row/Run or 1k Bike – Rest 1min

200m Run/Row or 0.5k Bike – Rest 1min

200m Row/Run or 0.5k Bike – Rest 1min

400m Run/Row or 1k Bike – Rest 1min

200m RowRun or 0.5k Bike – Rest 1min

200m Run/Row or 0.5k Bike

**Athletes can start with Run/Row or Bike and switch thereafter*

*Rest 3min exactly after Time Cap*

3 Rounds For Time: (15min cap)

21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

15 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

9 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs

200m Run/Row or 0.5k Bike

Rest 1min after each Round

Core & Shoulder Development

Spend 3min on Banded Shoulder Stretches

10 Skin the Cats

Spend 3min on PVC Shoulder Stretches

1min Bird Dog Hold Left Arm Righ Leg

1min L Sit-Hold

1min Bird Dog Hold Right Arm Left Leg

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