Warm Up
6 min AMRAP
- 100m run
- 10 DB GTO
- 5 tempo front squats @ 45/35
- 8 kip swings
Strength
5 sets (1 set every 1:30)
- complete 8 front squats (from floor)
*same weight for all sets*
Conditioning
3 rounds
- 400m run
- 12 DB GTO @ 70/50 (alternating)
- 10 CTB pull-ups
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