Warm up

5 neck circles

5 shoulder circles

5 arm circles

5 hip circles

5 knee circles

Then 3 rounds

10 deck squats

30 second supinated hang

100′ front rack carry


Split squat from split jerk position

10×3 each leg

Kneeling jumps 10×2


10 minutes

Run 1000m



20 pull ups

20 Russian swings

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