Warm up/strength

6-8 rounds

10 DB curls

10 single arm lateral raises each side

10 DB pull overs

10 DB skull crusher slide outs


14 minutes

5 thrusters

5 burpee bar hops

10 thrusters

10 burpee bar hops

15 thrusters

15 burpee bar hops

20 thruster

20 burpee bar hops

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