Warm up

3 minutes of 90/90 rotations


With an empty barbell

20 seconds deadlift

20 seconds muscle clean strict press

20 seconds good morning

20 seconds back squat

20 seconds drop step lunge

20 seconds Cossack squat


Front squat from rack

10 sets of 2

Between sets

10-15 band pull aparts


100 Thrusters

100 Calories

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