Warm Up: Run 800 meters (conversation pace)
Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
WOD: 40-30-20-10
Assault Bike for Calories
Between each set run 400m.
*Start with Assault Bike and finish with a 400m Run.
Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!
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