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Run like a Bolt.

A. H2T

C. CONDITIONING
100 burpee
200 deadlift 185/125
300 box jump 24/20
400m run
-partner workout
alternate every 2 burpee
alternate every 4 deadlift
alternate every 6 box jump
clock stops once both athletes finish the run

D. WARMDOWN
rollout: calves + achilles