| Accessory Work 4 sets 10 lateral stepups/leg 10 single arm rows/side 2021 10 bird dogs/side (plank if you can) |
| Warmup Get your sleds outside, warmup sleds and running, and come in for a few oh walking lunges |
| Workout 3 Rounds on the 9:00 start 400m run 40m overhead walking lunge 2×35/25 200m sled drag 2×45/25 No rx+, just go |
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