Prep
Ankle/ Foot mobility
Run 400 m/ 40 Shuttle runs
2x
5 Box jump
10 Thrusters with wooden dowel
15 Light KBS
Strength
5x5 Bent Row
Start 5lbs heavier than last week
Conditioning
" Morrison"
50-40-30-20-10
Wall Balls
Box Jumps
KBS
*25 Min Time cap
Recovery
Calf smash
Couch stretch
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