Warm up:
200m Run/250 Row
15 GHD sit ups
15 back extensions
15 hip extensions
200m Run/250 Row
15 pull ups
15 dips/push ups
15 Jumping squats
200m Run/250m Row
15 straight arm band pull aparts
15 Banded Pass Thrus
15 Banded OHS

Back Squat
Warm up to about 65-70%
5×4 (5 Heavy sets, rest as needed)

20 min AMRAP
20 walking lunges (each leg)
20 double unders
20 sit ups
20 Box jumps

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