Pre:
500m run
4 x 100m sprint
WOD:
Tabata thrusters @30kg
2' rest
Tabata burpees
56+46 = 102 reps
Going for intensity rather than strength/failure - thrusters were 8 rounds of 7 reps
Post:
3 pull-ups
3 muscle-ups
Quad/IT band smash
Shoulder hand behind back stretch with band
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