workout
60m sprints x 4
45sec rest between efforts
100m sprints x 3
30sec rest " "
200m sprints x 2
30sec rest " "
200m sprints x 2
30sec rest " "
100m sprints x 3
30sec rest " "
60m sprints x 4
45sec rest " "
5min rest
3RFT
95# ohs x 15
tire flips x 10
rope climbs x 3
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