group warm up
line drills
fish game
endurance
1 mile run
(800 M for beginners)
Metcon (Every 3 mins)
2 strict pull ups, L2 kipping or band, L1 box
4 deadlifts 225/155, 185/125, 135/95
6 back squats 135/95, 105/85, 95/65
8 Strict HSPUs, L2 kipping, L1 box
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