Warm-up:
200m run, then 2rds of:
10 Glute Bridge w/ kick out
6 Push-up to Spiderman

Strength:
Front Squat
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*Super-set with 6 KB Row each arm (heavy)

10min AMRAP
8 Push-up
10 T2B
12 Ball Slam (25/15)
14 Lunges with ball

Finish:
3 sets
15-20 Wrist Curls (45/35)