Warm-up: 200m run then 3rds of: 30sec HS Hold 8 Reverse Burpee Strength: 1a) Press 3x 4-5 reps @85% 1b) Single Arm-DB/KB Row (heavy) 3×8 each arm WOD: “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air SquatRead More
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