A) Super set/ 4 sets:

4 Back Squats with 3 second pause @ bottom of squat. Trying not to collapse at bottom

of squat, keep tension in legs and stay active. No pause @ top of the squat either.

30 second all out sprint on the row (cal)


B) For time:

30 Double unders

15 Thrusters @45kg/30kg

30 Double unders

15 Burpee box jumps @24inch/20inch

30 Double unders

15 Push press @45kg/30kg

30 Doble unders

15 T2b

30 Double unders

15 Thrusters @45kg/30kg


C) If time:

super sets/ 3 sets:

60 second weighted plank

Accumulate a 20 second hanging L-sit


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