Ballistic warmup
1 - 800m run
2 - 10 burpees
400m run
x 4
3 - Deadlift 95lb
Push Press 2 x 16kg K.B
SDHP 24kg K.B
Thruster 2 x 12kg K.B
100 reps of each exercise
4 - 10 burpees
400m run
x 4
5 - 800m run
all to be done with a 25lb rucksack on
sub as required
cheers
Rob
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