| Warmup 4 Rounds at a moderate pace 10 step back lunges (total) 20 double unders 10 strict banded pullups :30 hollow hold |
| Lift 3 sets of 10 each Single arm bentover row/arm Single leg hip thrust/leg |
| Workout 3 sets on the 7 minute start 10 dumbbell stepovers (total) 2×50/35 to 20/16 10 box jump overs 30/20 cal bike SPRINT! |
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