Operation Predator
Insert:
4 Rounds of:
Run 400 Meters
50 Squats
4 Rounds of:
Run 400 Meters
25 Kettlebell Swings
4 Rounds of:
Run 400 Meters
25 Box Jumps
Actions at the Objective:
If your insert took less than 45 minutes:
Rest 10 Minutes
If your insert took more than 45 minutes:
50 Burpees
50 Kettlebell Swings
50 Box Jumps
Extraction:
4 Rounds of:
Run 1 mile
50 Squats
25 Kettlebell Swings
25 Box Jumps
cheers Rob -
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