Running Skill
Banded run -3 x 30sec
Alt- leg pull 3 x 5 @ each side
Short Interval
6 x 50m - walk back to start
5 x 200m - rest 1min
4 x 400m - rest 3min
S/S
Rear delt flye
12-12-12-12
Band Face Pull w/ external rotation
4 x 12
WOD: FT
21-15-9
Deadlift @ BW/.7
Box Jump 24/20
Rest 2min
9-15-21
DB Snatch 50/35
Weighted Kayak 50/35
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