Warmup: ROM, dynamic stretches, 50m Karaoke, each side, then go straight into 400m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 20 min AMRAP 10 TTB 10 Pull-ups 10 KB or DB Tricep Extension Max hold L-sit Cooldown: max V-ups and max super crunches, roll out and stretch
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