Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-Waiters walk to suitcase lunge
-TGU 1/side
-100m run


A. Hang squat clean, 5 x 2; rest 60 – 90 sec
B. Back rack reverse lunge steps, 6/leg x 3; rest 90 sec
10 sets of 12 unbroken wall balls, rest as needed


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