For time :
Run to Kawana Way overpass.
100 Step-ups (on concrete step under overpass)
Run Back to Gym
100m Bear Crawl
*Click on the post to see an enlarged picture of the route and distance of the run.
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Lifestyle Millionaire
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Four rounds: 8 Back Squats 6-8 Bent Over Row 45 sec. HS Hold (free/wall/head stand) 20 Superman *rest 30-60 seconds between efforts. Optional finisher: Max reps Double-unders in 2 min.