Run - 150- Run - 150

1 Mile Run or Row 75 Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions

Autumn walks and runs #favorite

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Pullups & Deadlifts

Warm up in 2 Parts: Part One Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0

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