Warm up
20m Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Strength (20min)
3x12 Back Squat
*40-50% of !RM
Metcon
20min AMRAP
200m Run
20 ALT DB Snatch 22.5/15
10 DB Devil Press
6 DB Box Step over
Cool Down
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
20 Cat/ Cow
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