Warm-up: 200m Run then 3rds of: 10 Glute Bridge 4 Push-up to Spiderman 10 OHS w/pvc Strength: Take no more than 20min to find your 1RM Back Squat EMOM x 16 1) C2B x 8-10 reps 2) DU x 30-40 unbroken 3) Ball Slam Sit-ups (25/15) x 10-12 reps 4) 200m RunRead More
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