40min race format:
400m run + 20 push-ups,
400m run + 15 kettlebell snatches (53/35, 7/side),
400m run + 200m farmer’s carry (heavy KBs),
400m run + 10 rope climbs (or 20 strict pull-ups),
400m run + 20 box step-overs (with weight).
Repeat as many rounds as possible.
Cooldown: 10min: light cardio, static stretching, focus on shoulders and grip.
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