Warm up

Foot drills Down and back

8 minutes

Hero pose

5 minutes

3 rds

10 beat swings

10 half kneeling cossack squats each

10 captain Morgan each

8 minutes

2 rds

6 pull ups

6 hpc

6 a squat

6 burpee bar hop

6 minutes



4 rft

15 pull ups

15 hang power cleans

15 A squats

300m run

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