Prep
1 mile run
Coach's choice dynamic
Strength
5 rounds
5 Beat Swing on bar or rings
5 High transitions
5 Ring dips
* scale reps movements as needed.
Conditioning
12 min AMRAP
15 Air squat
10 Burpee box jumps
5 CTB
Recovery
Walk 400m
30 sec on 30 sec off wall slides x5
Sub scap smash
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