Today I wasn't sure what I wanted to do. All I know is coach Dave said do it hard. So I decided to just work hard for 20 minutes, after I did the CFWU. So I started running and exercising:
Run around the soccer field
25 Sit Ups
Run around the soccer field
25 Push Ups
run around
25 pullups
run around
25 Dips
run around
25 squats
run around
25 wall balls
run around
throw wall ball length of field in as few shots as possible
sprint 2x100
run around
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