Thursday – 12.16

Pre Warm-Up
3rds
Run 100m easy
Sprint 100m
+
3rds
10 sit-ups
10 HRPU

 
Warm-Up
Dynamic

 

Test #8
Broad Jump

 

Test #9
For Time
Row 500m

 

Test #10
7min AMRAP
Burpees (to plate)

 
Cool Down
1.) Row 1,000m moderate
2.) Foam roll and stretch quads

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