BOTB Participants
20 minutes run/row/bike/ski - you choose - @ 70-75% effort
20-30 minutes of mobility
Non BOTB Participants
A1. Squat Cleans x 4 singles @ 80% rest 10 seconds bt singles, rest 15 seconds
A2. Push Press x 8 reps @ 70% rest 3 minutes x 3 sets
+
Every 3 minutes x 21 minutes
25/20 Calorie Bike
+
300m Sandbag Carry 100/80
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