De-load week (ish) . . .
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a. Running clock
10 min bike
:30 hard
:30 easy
Rest 1 min
10 min row
:30 hard
:30 easy
Rest 1 min
5 rds @80%
20 ghd sit-ups
400
B. Afap
40 bar facing burpees
30 squat clean and jerks 155/108
20 bar facing burpees
10 squat clean and jerks
C. 20-30 min foam rolling / cool down