10.3.19

A. Warm Up

3 Rounds Not For Time

8 Dual KB Rack Squats @ 31X1 Tempo

10m Lateral Band Walk/side

30 second Ring Plank

B. Strength

Build up to 1RM Front Squat, record on whiteboard

C. Conditioning

400m run

15m KB Front Rack Walking Lunge 53/35

200m run

12m KB Front Rack Walking Lunge 53/35

400m run

9m KB Front Rack Walking Lunge 53/35

400m run

12m KB Front Rack Walking Lunge 53/35

200m run

15m KB Front Rack Walking Lunge 53/35

400m run

*coaches challenge 70/53

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