Workout

Monday-

Warm up:
Jog 200m
50 jumping jacks
20 step ups 20-24"
40 arm circles
100m run @60%
10 push ups
100m walk
10 burpees

Then

6 rounds:
20 KB Swings @25-45#
15 KB high pulls
10 push ups with hands on the KB

Then

50 Turkish Get-ups (25/25) @15-45#
*don't let the shoulder internally rotate & break as needed*


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