Warm up
1 minute row
5 push ups
30 second active hang
5 push ups
Strength
Box squat 5x5 as heavy as possible
Conditioning
21-15-9
Burpee pull ups
Burpee box jumps
Extra
Pull ups-5x3-5
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bottom of page
Warm up
1 minute row
5 push ups
30 second active hang
5 push ups
Strength
Box squat 5x5 as heavy as possible
Conditioning
21-15-9
Burpee pull ups
Burpee box jumps
Extra
Pull ups-5x3-5
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