Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 4 Pop A Squat 5 Ring Row 5 Shoulder Press Strength: Shoulder Press 3×4 @80-85% Conditioning: Mini Murph Mash Up Time Cap 30min 400m Run 5rds 5 Pull-up 10 Push Press 65/45 15 Front Squat 750m Run 5rds 5 Pull-up 10 Push-up 15 Air...Read More
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