Ph I: Push Jerk
5-5-5-5-5
Ph II: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Ph III: Core
Plank Work
90sec Front - 45 sec each side x 3
then
Conditionaing Rope Work
3x 1 Min each
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