warm up
3 Jefferson curls
5 swimmers
10 deck squats
20 Cossack squats

BB complex

Every 4 minutes for 24 minutes
Add load every time. All reps performed without putting the bar down and bar comes from the ground every time.

10 Cossack squats
10 lunges
10 back squats
10 good mornings

8 minutes
100 deadlifts
100 calories

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