Swish

Swish

 

STRENGTH:

Front Squat

B: 3 x 10

I: 3 x 8

A: 4 x 3

CONDITIONING:

500M Row 

then...

Four Rounds for Time...

10 HSPU or DB Shoulder Press

10 Clean and Jerks

10 Front Rack Barbell Lunge (in place)

DC:

Flutter Kicks, 3 x 100

MOBILITY:

Pigeon Pose, Childs Pose

ENDURANCE:

Five Rounds...

15 KB Swings

15 Burpees


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