1. Warm-up – 200 rt, leg swings, Pvc, back twist
Bike 100 Calories or row
2. Conditioning
Run 800m
then
21-15-9
Dumbbell Thruster 50/35lbs
Calories on Bike or rower
then
Run 800m
3. Lift
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60
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