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Dr. Mike from the Burnhams sprint/carry workout a few weeks back.

5 min Med Ball Drills
5 min Stretch off Back wall

WOD – OBJ: High Intensity

30 Mins for Max Rounds
400 m Run
20 KB Swings
10 Burpee Pull-ups
1 min Rest

RX: 70/44# Russian

200m Run,
20 KB Swings
10 Burpees or NPU Burpee
1 min rest

Stretch off back wall

Extra Work/Recovery Day OTG
40-60 min Brisk Walk, Swim or Conversational Bike

20 Min Stretch or Roll

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