1.8.14

Warm up : foam roll

jog 2x1min
sprint 2×30 secs
45 second rest in between each round

4x 1 min planks ( play w/ leg and arm positions)

Strength:
powerclean +push jerk with 10 second hold in lockout position
10-15 mins

Mixed modal:

4 rounds for time (10 min cap)
10 push ups
10 broad jumps
20 KB high pulls
20 sit ups

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