Warm up
1/2 mile run
30 second handstand hold
30 second L hang
then
3 rounds
5 bottoms up presses
5 negative pull ups
200 m run with a sandbag
Strength
Strict press bURL's a heavy 2
Conditioning
6 rounds rx 20/14 lb vest
0:00 1 strict press + 30 seconds max pull ups
1:00 200 m run
3;00 repeat
Extra mile
1 mile run
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