Warmup: 2 rounds 10 reps each: squats, Abmats, pull ups, burpees, jumping lunges.
Ohs Squat mobility
Strength: overhead squats
Find 1 rep max
Conditioning buy in: 1 mile run, hold one object tbd
Conditioning: Proceed through the following with 1 mins each, rest 30 sec every round.
Tire jumps
Shuttle runs
Battle ropes up down
Abmats
Toes to bar or knees to elbow
Thrusters
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