Q1 Warm Up
KB Drill 3 x 5
Jump Rope Tabata
Strengthen & Lengthen
Band Lat Stretch
Band Pec STX
Q2 Skill & Technique
Death By 10 yd Sprint
Q3 Strength & Power
A1 Tire Flip 3 x 5
A2 Farmers Carry 3 x 40yd
Q4 MetCon Challenge Girl
Helen 3RT
Run 400
KB Swing 21 x 53 / 35
Pull Up 12
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