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Warm up


Jog slow 40 seconds

Sprints hard 20 seconds


8 minute ascending ladder

5-10-15-20-etc... kb swings (doubles if you can)

After each set

*20 ft forward bear walk

20 ft backward bear walk

Rest 2 minutes

8 minute ascending ladder

5/5-10/10-15/15-etc... Alternating kb rows

After each set

*5 burpee broad jumps

Rest 2 minutes

For Time

100 meters of walking lunges

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