Monday:
WarmUp
Run or Row 600m
3 Rounds
:10 HSH
7 PushUp
14 Lunge
3 position bar hang
10 PVC pass thru
10 arm circles forward/ back
1) PushPress 4×3;
2) 7 Rounds ForTime
10 PushUp
10 KBS 24/16 kg
10 BoxJump 24/20″
Cool
RestWalk 200m / Roll / Stretch

cf

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