Warm-up
400m Run
20 walking lunges
20 side lunges
20 air squats
10 empty bar back squats
Repeat with a band around your knees
Strength:
Back Squat
5 sets of 4
Heavy sets
Metcon:
5 rounds for time of:
400m Row
8 Ring Push-ups
12 Alternating dumbbell snatches 50/35 lb
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