I saw the sign

I saw the sign



*CFOKC Football Practice at 430pm*


Bent Row

B: 3x12

I: 3x10

A: 3x5


4 rounds, each for time of:

15 hang power cleans

40 double unders

400m run

*rest 3 min b/w rounds

*Each round is an all-out effort and a separate score


calves on post, lying side twist




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