Warm-up:
10 Minutes Mobility
Scorpion stretch
Pvc Superman and Hollow position hold x5 each 5 second hold
Skill:
Running Drill
Strength:
20 Rep Bench Press
minus 55lbs off your 5rep max
Metcon:
3 rounds
400 meter run
7 Deadlifts 315/205 lbs
14 Pistols (Alternating)
21 Double Unders
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