WARM
std warmup
400m run
MAIN
4 sets, 8 minutes allowed for each
{
10 heavy front squats (I did 135#)
10 burpees
200m sprint
1min plank hold
1min OH plate hold (45#)
remainder of time is rest, until 8 minutes
} (times for 10+10+200 varied from 2:15 to 2:45)
added 10 strict pullups afterward
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