1. Warm-up
Upper Thoracic Mobility
Then
2 Rounds:
100ft Walking Lunge Steps
Run 400m
10 Light Kettlebell Thrusters
2. Strength
“Touch and Go” Push Jerk 4×4 – Start at 80% Work up
3. Met-Con
5 Rounds For Time:
12 Back Squats 205/135lbs
12 Chest to Bar Pull Ups
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