Warm up
1/2 mile run
Then
5-10-15
Wall ball
Sit ups
Strength
Strict press-Build a heavy 6 (no rack)
Conditioning
5 Rounds For Time
400 m Run
1 strict press
30 double unders
1 strict press
20 high swings 53/35
1 strict press
Extra credit
1 mile run
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