800m run
Lower body prep
Double under pres
Strength
Front squats 3 reps x 7 sets @ 86% every 3 min
Conditioning
For time
21 Air squats
100 doubles
15 Air squats
100 doubles
9 Air squats
100 doubles
*7 min Time cap
Recovery
Easy walk or row to cool down
Shoulder work from the whiteboard
Couch stretch 2 min per side
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