A. Group warm up

B. Strength work: 15 minutes
Back squat
tempo @ 3:3:X:1

C. For time:
$$ in 200m farmers carry 53/35 – can also use DB if needed
50 air squats
200m run
40 push ups
200m run
30 strict knee raises
200m run
20 pull ups
200m run
*12 minute time cap – missed reps = 1 second penalty

D. Cool down
Source: Workout Of The Day

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