Warm Up:
3min Cardio Machine
5 Cal Bike
3/3 Explosive step ups
6 Goblet Squats
5mins
Strength:
10-7-5-3-3
FSQ- increasing load
*E3M
WOD
400m Run
30 ASQ
15 Burpees
14 min AMRAP
Extras:
4min Sled drag forward
4min sled drag backwards
3×15 GHD sit ups
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