Part 1:
3 Rounds
400 M Run
10 Back Rack Reverse Lunges
15 Push ups
10 Med Ball Clean Wall Balls (20/14)
Part 2:
3 x 3
3 x 2
3 x 1
Deadlift
OR
5 Rounds
Row 250/200 M
Rest 2 Minutes
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You do NOT have to Deadlift today if you don't want to. The rowing option is there if you want it.