300m run
3 rounds:
-10 lunges
-10 dips
-30 sec Sampson stretch
-10 PVC pass throughs
Strength
Bench Press
3-3-3+
Conditioning
4 Rounds with 1 minute rest in between
In 3 minutes complete:
-200m run
-10 Deadlifts (135/95)
-AMRAP box jumps (24/20) or kettlebell swings (62/44) (you will have 2 rounds of each)
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