Warm-up: 200m Run then 3rds of: 6 Alternating Curtsy Squats 6 Med Ball Clean with slam ball 20sec Supinated Grip Chin Over Bar Hold (stay in hollow body position) Strength: 4 sets 1a) Front Rack Dumbbell Bulgarian Split Squats x 6 each leg @3111 Rest 45sec between legs 1b) Single Arm Dumbbell or Kettlebell...Read More
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