| Warm Up |
| 6min: Bear crawl >< + push-ups x12 + air squats x10 6min: Kb swing x10 + forward lunge rotation x4/4 + Face pull to external rotation x6 |
| Work |
| Team work: 18K bike: Alternate movements: – Heavy box push >< – Slam ball slams x12 – burpee pull up x3 |
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