| Lift 5x 3:00 on 1:00 off 25m suitcase carry/side red/green 20/14 cal bike max v-ups in remaining time |
| Workout 3 sets 1:00 quad smash/side 5 split squat rock backs/side 10 banded external rotations/side |
| Mobility 10:00 easy bike flush at 0, 5, and after the 10:00 do 10 mckenzie pressups |
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