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ROM Drills, 1 mile run.
Warm-up: Do 10, 20, 30 of:
Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head)
After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward)
Strength: Bench press 10-10-8-8-8, after each set, complete 20 wall-balls (20# ball)
MetCon: partner workout for time
Partner A) 500m row
Partner B) completes as many rounds as possible of 5 burpee box jumps (30″) and 10 Russian swings (62# KB)
Go until each partner has rowed twice, record total number of rounds completed as a team:
-DR & AR 9:50, Burpees 7 rds + 1.5, Swings 7 rds