Warmup: 3 Rounds of:

200 meter jog,

3 forwarrd rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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Strength: Back squat with tempo 3001 5x5

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WOD: 5 rounds for time:

30 step ups,

20 DU's,

10 burpees,

dumpster dash

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Endurance: Meet at ECF @ 530 am

10 rounds for time:

30 DU’s

20 Jumping lunges

10 burpees,

dumpster dash