Run Squat Jerk Workout
Mobility work AFTER the workout: Three rounds of what you see in this video:
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Workout
Complete 4 rounds of the following as fast as you can:
1. Running 400 meters
2. Back squat 24 Reps with 60 Kgs / 130 lbs
3. Jerk 24 Reps with 30 Kgs / 65 lbs
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