Warm up:
Up and down the gym:
High knees, butt kicks, inch worms, side shuffles, under/over the fence, Etc.
Strength:
6x3 Front squats
JV work on technique
MetCon:
12min AMRAP:
400m run buy in (JV run 200m)
Then with remaining time,
10 Wall balls
10 T2B
10 push ups
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