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.

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