Friday

Warmup:
100m Run
15 GHD situps
100m Run
15 walking lunge and twist (each leg)
100m Run
15 Goodmornings
100 m Run
15 Inch worms
100m Run

Squat
5 x 40%
5 x 50%
5 x 60%

Metcon:
4 Rounds:
400m Run
12 Deadlift 225/155
3 Rope Climbs

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