From the Main Site

Warm-up:
Burgener Warm-up (3x)

2 Rounds
15 Walking lunges
10 Burpees
5 Standing long Jumps

Stretch

Skill:
GHD Review

Workout of the Day:

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

***Substitute reps/exercises as needed***

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