The Long Ride

Workout of the Day
Warm Up
2×10 Pass Through
2×15 Air Squat
2×10 Push Up
2×5 Goblet
A. 3-4x(1-6) Pull Up Ladder (strict)
B. 300 Cal AD team relay (3-5 People per team)
Competition
A. Squat
Front Squat 5x(3+20m) Front Squat + Sled Sprint **Use 70-85% FS, 200/135 sled**
B. Condo
3 RFT:
25 Calorie Row
20 Ring Dips
15 Snatch 115/75 (anyway)

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