Warm up

10 minute squat test

Then 3 rounds

5 commando rocks

5 wheels/Bridges

10 Cossack squats


Back rack split squats

8×5 each leg to a folded mat

Between sets

15 hamstring curls

15 banded tricep push downs


15 minute Amrap

10 burpee bar hops

15 hang power cleans

25 wall balls

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