Warm Up:
200m run
3x:
10 tempo wall squats
10 ring rows
10 kneeling push-ups
Then a 200m run
Strength:
3RM back squat
MetCon:
3- 3min AMRAPs (rest 2 minutes between each)
5 Jumping Air squats
5 HR push ups
5 burpees
5 pull-ups
5 wall balls
5 unanchored sit ups
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