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Friday September 30

Deadlift

4 – 4 – 4 – 4 @ 80%

Then

Run 800M

At the 6 Min Mark Perform the Following:

60 KB Swings 53/35

Every Min on the Min Perform 5 Burpees

At the 12 Min Mark

Run 800M

Extra Work:

RDL’s

3 Sets of 8-12 Reps

Back Extensions

3 Sets of 15-20 Reps