| Warmup 10:00 of: 50m striders 5 deadlifts up to workout weight 10m of field drills :30 arch hold |
| Speed Work 5 sets of: 50 yard sprint, AFAP. Start laying down rest for about 2:00 |
| Workout 20:00 AMRAP 400m run 20 deadlifts No equipent:50 prisoner good mornings kb/db–15 2 second down, 2 second up tempo barbell– 155/105, 205/135 |
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