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Warm up:

200 m run (once)

3 rounds or 10 mins of

10 air squats

10 push ups

10 walking lunges alternating legs




Front Squat build to a heavy triple in 15 minutes

Rest 3-4 mins between sets




5 rounds for time

3 thrusters 115# (if not bar us DB or KB in each hand weight is your preference, tough)

6 Handstand pushups

9 box jumps 20-24 in


Cool down:

walk 200m

10-15 mins of Dynamic hip and shoulder stretching

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