Warm up-400m Run
30 sec work/10 sec rest and rotate
KB swings
Pull ups
HR (hand release) push ups
PVC pass thrus
MB side toss
Strength Work
Deadlifts-5/5/5/3/3
Cleans-5/5/5/3/3
Conditioning
Cosgrove Complex-(Alwyn Cosgrove)
On the minute
5 deadlifts
5 hang cleans
5 Front squats
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