Warm up

4 rounds

60 second supinated hang

35’ death march

3 compression squats

50 banded March


Box squat

7×4-6 reps

Between sets

10-15 reverse hyper or 3-5 Nordic curls


400m run

10 thrusters

300 m run

10 front squats

200m run

10 hang cleans

100 m run

10 deadlifts

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