500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 ghd sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + 2 jerks
(heavy)
(rest as needed)
4x10 back squat
(medium-heavy)
(rest as needed)
tabata push ups x 2 sets
(rest 4:00 between sets)
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