Warm Up:

400 m Run / 500 m Row

100 Singles

20 Air Squats

15 PVC Passthroughs

10 Light Dead Lifts

10 Light Front Squats

Dynamic Warm Up



3 x 10 Front Squats



10 Laps (or 1000 m Row )

50 Cal Row

40 Dead Lifts (135/95)

30 Box Jumps (24/20)

20 Front Squats (135/95)

10 Laps (or 1000 m Row)

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