August 23rd

Warm-up

800m Run

30 sec High Knees

10 Kip Swings

30 Sec Butt Kickers

15 BB Push Press

200m Run

-2min Rest-

Strength

4 Rounds

BB Front Squat * 10 Reps Tempo 2/0/2

Banded Hamstring Curls * 15 reps

– 2Mins Rest

Workout Fran

21-15-9

Thrusters

Pull-ups

 

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