Warm-up
500m row
3 rounds:
-5 PVC pass throughs
-5 push-up negatives
-5 burpees
-10 lunges
Strength
Shoulder to OH
3-3-3+
Conditioning
TABATA of each of the following:
-Alternating DB Snatch
-Sit-ups
-Knees to elbows
-box jumps
30 seconds rest between switching movements
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