Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Ring row
– wall facing goblet squat
– TGU w/ KB
– 100m run

Then

A. 1 1/4 Front Squat, 5 x 5; rest 2 min
+
15 min amrap
400 meter run
amrap pull ups




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