Posted: March 17, 2014 in Uncategorized

Warm up
Runners stretch x 20 per leg
Pole stretch 2 min
50 jumping jacks
50 high knees
2 rounds.

Strength
Front squat x 5
EMOTM 10 min @ 65% 1RM

conditioning
5 pull ups
10 push ups
15 squats
20 min AMAP

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