Warm Up
3 Rounds
15 Single Leg Hip Thrust
10 Push Up Plus
8 Deadlift
6 Jump Squat
Strength/Technique
EMOM 8'
1. 6 Sumo Deadlift High Pull
2. 24 Russian Twist
Conditioning
Every 4' for 6 Rounds
300m Row
15 USA Kettlebell Swing @24/16
5 Shuttle Run
WARM UP 3 Rounds 10 Single Arm Ring Row 20 Twist Mountain Climb 10 Jump Squat 20 Plank Shoulder Touch SKILL / STRENGTH 6 Rounds 6~8 Bench Pr...
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