Warm up:
5 min DROMs
stick complex
Power:
Bench 6 x 2 @ 80% (160)
Conditioning:
5 x 400m run*
Rest 2:00
*All out first round: any deviation +/- :05 incurs 15 burped penalty
First 4 rounds good. Over by :09 on last round and did 15 burpees.
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