Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
5 x 10 BB Row
3 x 10 Good Mornings
5 x 15 K2E

Stamina
800m Farmer’s Carry

Conditioning 5 rounds for time:
15 ft Rope Climb
10 x T2B
20 x OH Lunges
Run 400m

Swimming
3 x 300m Freestyle
5 x 200m Fins
1 x 100m Cool Down

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