Prep
1 mile run
Coach's choice dynamic. Inch worm/Spiderman Walk/ Bear Crawl
Strength
3 Rounds
5 Bent press/side
10 Double KB Push press
Conditioning
5x 400m run
*2 min rest between rounds
** Record individual times
Recovery
Easy walk or row
25 Banded lat pull downs
Banded pigeon 2 min per side
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