Warm Up
20 Back Squat with Stick
30 sec Samson Stretch (each side)
30 sec Superman Hold
3 Round
Mobility
Hips-Shoulder-Low Back
Strength
On the 3:00 x 3 Sets:
8 Back Squats
Conditioning
Every 3 Minutes x 5 Rounds:
25 Wallballs (9/5)
Max Dumbbell Snatches (20/12,5)
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