Warm up
With a partner
Complete 40 calorie bike for time
5 wall facing squats
5 high jumps
5 inch worm push ups
5 high jumps
Strength
Front squat 3x4
Then 20s
Barbell push press
Barbell row (overhand grip)
DB bench press
Conditioning
Complete for time with a partner
A-40-30-20-10 step ups 24/20
B-Double kb front rack hold 53s/35s
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