Warm up
1/4 mile run
20 second active hang
20 second plank
20 second wall facing squat hold
2 rounds of
5 negative pull ups
10 negative push ups
15 negative banded squats
Conditioning
ABx4
A-AMRAP4
5 cal bike
10 wall ball
15 push ups
B-AMRAP4
100 meter run
8 high swings 53/35
6 pull ups
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