Warm up:
Follow the leader,

Running group warm up including lunges, duck walk, bear crawl, mountain climbers, and leg swings.

Deadlift (5 sets×10 reps)

plank hold with 10 shoulder touches (5 sets)

Beep Test:
10 m shuttle run, accordingly to the beep tempo, until failure.

Record the level acquired

Hot Lava

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