Warm up3 rounds 100 m run10 squats with a one second hold at the bottom10 push upsStrength Front squats, dumbbell or barbell5 sets, reps will depend on weight you have heavier weight go for lower reps like 5 or 7, lighter weights 10-12 reps Wod- Barbell version 5 rounds for time Run 200 Meters6 Power...Read More
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