Run 400m
Stretch and Rotate muscles and joints
Do the following x 6:
2 squat cleans
4 hand stand push ups
As many as possible for 7 minutes (try for 3x minimum)
5 shoulder presses
5 should presses
5 burpees with weight plate
10 toes to bar
Do the following x 3
12 Farmer carry lunges( 6 steps with alternating dumbbell
or kettle bell)
12 Russian Kettle bell swings
Run 4.5 miles
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