Warm up:
Lane drills
Song - "Roxanne" by the Police
single jump ropes until you hear the chorus Roxanne and burpees for the chorus
Skill:
Pull ups
Stabilizer:
50 four count flutter kicks
Strength:
Squat
5-5 warm up
5-5-5 40-50-60%
Metcon:
"400"
4x
400m run
400m row
400 single jump ropes
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