Warm-Up:
3 Rounds:
Prowler Push 40m
10 Push-Press
Dynamic Warm-Up/Burg WU
Strength:
Test Your Vertical!
MetCon:
3 RFT of:
Run 400m
20 Wall Ball 20/10#
20 Box Jumps 24/20"
Skill:
Front Lever/Back Lever Practice
Endurance:
Tabata! Run or Row: 20s on, 10s off, 8 rounds
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