AM:
4 rounds of:
6 broad jumps (7ft, 5ft)
12 Burpees (lateral + 180 degree turn)
30 unbroken doubleunders
Rest 1 min
Rest 5 minutes
3 rounds of:
12 unbroken HKTE
200m sprint
2 min rest
Rest 5 minutes
Build to heavy single in deadlift
PM:
3k Ski Erg
if you don't have a ski erg
Set up 2 bands on a high pullup bar and do ski erg motion practice for 8 minutes.
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