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On the 0:00 1 mile run

On the 10:00 100 burpees

On the 20:00 1 mile run

After: 3rds

20 back squats at 135/95

*get as heavy as you can handle with the weight you have. If you have 2 kbs put them in the front rack for your 3x20, same with DBs!


400m run

Then 3rds

5 push-ups

10 squats

5 burpees

Mobility: chest, spidey, pigeon

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