Warmup: R ROM, dynamic stretches, 3 x 400m easy run, 10 dips, 10 ring rows, 10 sit ups WOD: 4 rounds for time: 200m run 10 Overhead Squats (75/55#) 10 Barbell Back rack step ups (75/55#) 10 Burpees Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. Work achilles and more »
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