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Warm Up: Ankle and calf mobility for the run, shoulder mobility for skll work, do more run/sprint prep between skill work attempts
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Skill Movement: Skin the Cat and L Sit Hold off Plyo Boxes
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Endurance: 5 Rounds of 3 Minutes on and 3 Minutes off
Run 400 Meter then Max Cal Row
*Score is total calories*
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Couple of great videos with Kelly and Carl and then John.