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Kettlebell:
A. Four sets:
A1. KB Overhead Walking Lunge x8-10 each arm, Rest 60s
A2. Hand on KB handles plank x 60s, rest 60s

B. 5 rounds
6x Double KB Clean & jerk
12x Burpees
Sprint 100m
Rest 1 minute

Team Workout
A) From Invictus:
Teams of three must complete a total of 4 sets each as quickly as possible of:
Run 400 Meters

5 Wall walks
10 Wallball
5 Wall walks
10 Wallball
5 Wall walks
10 Wallball

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

B) 3 sets:
B1) Bicep curls 3 x 10-12 @2010
B2) Band Tricep push downs 3×10 @3011