The One and ONLY Island Box!
Strength
Backsquats
5 @ 40/50/60/70
Metcon
600m-400m-200m Run
30-20-10 Wallballs 20/14 -10’/9′
200m-400m-600m Run
10-20-30 KBSwings Russian 70/44
Runs and Wallballs first, then Runs and KB Swings
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