A) 4 Sets/super set:

3 Bench press

12 Front rack alt lunges – from floor

 -15min cap-

 

B) 4 Rounds for time:

15 M-ball cleans

10 Burpees

 

C) 3 Rounds:

1-3 Rope climbs

Max HSPU

60 Sec hollow body

 

-If time-

D) Tabata:

Bb curls – heavy

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