WARM UP

amrap 5'
50m Run
15 Plate Squat (15/10)
15 Barbell Bent Over Rows (45/35)

STRENGTH

5 x 2 Front Squat
(work up to heavy 2)

CLANG & BANG

"Frelen"
**100m run in-between each set
21-15-9
Pull Ups
Russian KB Swings (53/35)
Thrusters (95/65)
Cap 16'

 

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Posted
AuthorBen Magnone