8/2/24

Warm up

Worlds greatest stretch

5 minutes mixed cardio

Conditioning

Every 10 minute for three rounds 1/4 mile run

500/400 meter row

1/4 mile run

50 kb swings 53/35

Rest remaining time

Notes

Round 1-moderate speed

Rounds 2-3, beat your time in round 1

Reduce run distance if needed

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