Warm up
300 meter run
3 inch worm push ups with spider stretch
3x3 position single leg deadlifts for each leg
6/6 reverse lunges
Conditioning - Delta format
1 round
5 devils presses
5/5 front rack reverse lunges
500 m run
2 rounds
4 devils presses
4/4 front rack reverse lunges
400 meter run
3 rounds
3 devils presses
3/3 reverse linges
300 meter run
Continue down to 1-1/1-100
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