Warm up
2 minute row
10 goblet squats with a pause
30/30 second side plank
20 swings
5 inch worms
Conditioning
5 rounds for time (30 minute cap)
12 deadlifts (use your 20 rep number)
9 burpee box jumps
6 strict chest 2 bar pull ups
3 wall walks/ 8 inch worm push ups
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