Warm up:
Stretch
Rotate
25 jumping jacks
30 push ups
30 air squats
Main set:
Run 4.5 miles
Every 1/4 mile-5 burpees
Total of 80 burpees
Total of 80 burpees
Traverse swing set bar hand over hand facing forward x 2
Traverse swing set bar hand over hand laterally x 2
Traverse swing set bar hand over hand laterally facing opposite direction x 2
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