Sorta courtesy of IronMan UDT Gary Rossi: Warm-up 5 sets of 20 - TopicsExpress

Sorta courtesy of IronMan UDT Gary Rossi: Warm-up 5 sets of 20 Jumping Jacks and 20 Pushups 1 Mile Group run Static Stretch Rnd 1 - 1 minute of each Bosu Pushups & medicine Ball Low to High Throws Sitting Flutterkicks Pullups 2 of each: reg/wide/narrow/Mtn climbers 50 yard shuttle Run Rnd 2 - 1 minute of each Olympic Bar Push Bicycles Spiderman Pushups Pull ups 4 of each above 50 yard shuttle run Rnd 3 - 1 minute of each Thrusters Crank Plank Pull ups 6 of each above 50 yard shuttle run Rnd 4 Push Press Regular flutterkicks Pull-ups 8 of each above 50 yard shuttle run Cool Down Starbucks Mira Mesa (optional)

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