Strength
Back Squat
7 x 7
Rope Climbs
7 x 2
Every 3 Minutes

Deadlift
3 x 10
Strict Toes to Bar
3 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
50 Walking Lunges 30/20
40 Traditional Sit Ups
30 Push Ups

then

1 Mile Run

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