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Friday

Warm up

200m row Z2 

2 WGS per side 

50 single jump ropes

10 mountain climbers 

6-8 minutes of work

Strength / Skill

Shoulder press 

4 x 4 at 75-85%

Workout 

100 wall balls 

Then 

3 rounds of 

5 overhead squats 135/85#

7 dead lifts 

9 Burpees 

For time