Prehab
3 min easy assault bike
Then
3 rounds
12 squats
9 sit-ups
6 push-ups
20 reverse flyes
X3
25min work
1km row
2 Turkish get up (one each side)
8 kB hang clean and press (4 each side)
12 KB lunges (6 each side)
15 kB front squat (two kB in front rack)
50m KB front rack walk
Repeat for 25minutes. This is for quality and getting the body moving.
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