As a group
400m run
Down and back
Burpee broad jumps
Inch worm - be sure to add push ups
Lunge
Stabilizer:
100 four counter flutter cross overs
Strength:
Back squats
6-6-6-6-6 at 87.5% of your 1 rep max
Metcon:
5-10-15-20-15-10-5
Kettlebell swing 32/24kg
Plyo push ups - focus on exploding
Goblet squat 32/24kg
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