5 RNFT
- 6L/6R single leg RDL - AHAP men no less than 24k/women no less than 16k (these are done with the KB held on the side of the lifted leg. If right foot is on ground then KB is in left hand)
- 8L/8R hip raises (8 with left leg extended/8 with right leg extended - if this is too challenging then do 10 hip raises)
For time:
- run 2 laps
3 reds
- 10 ninja rolls to vertical jump and clap
- 20 (10L/10R) KB Clean & Press (24kg/16kg)
- 30 russian twist (24kg/16kg)
- run 2 laps
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post name and time to white board
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