Monthly Mobility:

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Strength:
Back Squat

WU: 5×70% (5RM), 5*80%, 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions.

MetCon: Running “Christine”
3 RFT
400m run (originally 500m row)
12 BW Deadlifts
21 Box Jumps 60/50 cm