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Prime Example

Today we have many options. If you have not yet completed any of the 3 fitness tests, that is your main priority:

1. 5k, 2 Mile, or 1 Mile Run
2. 5RM Deadlift
3. 50 Air Squats for Time

If you have completed all of those, you have the option of the workout below or the slow, distance run that is part of our 8 week program. Have fun!

4. MetCon (Below)
5. Distance Run (based on training plan):
1 Mile: 2 mile run, easy
2 Mile: 5k run, easy
3. 5k: 5 mile run, easy

3 Rounds:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

5 Rounds:

20/15 Cal Row

15 Thrusters (75/55)

Talk with a coach about your goals, get the plan to achieve them.