Alt EMOM 24 mins: Assault Bike Calories, Gymnastic Pulls and Double Kettlebell Front Rack Holds

Every 1 min for 24 mins, alternating between: 15/12 Assault Bike Calories Gymnastic Pull Double Kettlebell Front Rack Hold, 30 secs

*options for Gymnastics pull... 5-10 ring rows 5-10 Strict Pull ups 5-15 Kipping pull ups 1-2 Legless rope climbs 2-3 rope climbs Kettlebells - your choice - but heavy!

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July Sit Up Challenge

Sit-ups : 100 Reps for Time

For time: 100 Sit-ups

Day 23 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

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