November 1st

Warm-up

200m Run

10 Kip Swings

200m Run

10 Push-ups

10 Jumping Lunges

200m Run

20 Sit-ups

Workout

Strength

Deadlifts 12 min 2 rep Max Build

Metcon

Complete as many rounds and reps as possible in 12 minutes of:
10 Overhead Walking Lunges

4 Pull-ups + 4 Dips

Then….
For completion:
400 Meter Farmer’s Walk

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