Warm Up:

500m Row

25 Sit Ups

20 GHD

25 Push Ups

2 x 10 Pull Ups (Strict)

PVC & Band Work



     High Knees

     Jog in Place

     Butt Kickers


Back Squat

6 x 3 @ 65% of 1RM

Back Squat (3 sec Pause)


20 Minute AMRAP

10 Back Squats (135/105)

10 Burpees

10 Push Ups

10 Butterfly Sit Ups

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