Warmup: ROM, dynamic stretches, 15 ball slams, 10 burpees, 5 TTB
Wod: 5 rounds for time
50 m sprint
15 Hand release Push-ups
50 m sprint
30 supermans (2 sec iso hold)
50 m sprint
45 squats
There is a 200 m run penalty if you take any breaks during the reps, stop and get the run done, then restart.
Cooldown: Roll out and stretch
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