Prehab
20sec Assault bike
20m farmers carry
12 lunges
X3
50m double KB front rack carry
50m waiters carry R
50m waiters carry L
X3
(During waiters carry have one KB in other hand hanging by side, lock arm out over head)
10 rounds
8 cal Assault bike sprint
Sled push/pull
(1min rest b/w rounds)
Max effort each round. This is a pure sprint.
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