Warm up:
2 min machine
15 Full Squat Pass thrus
10 Pvc Pipe Sotts press
10/side Pin wheels
10/side Thoracic Spine extension
Banded 7s
5 downward dog to upward dog hold
1RD (BAR)
5 Goodmornings
5 Back Squats
5 Strict Press
5 Front Squats
5 Romanian DL
Strength
10-8-6-4-2
Deadlifts
Every after set 5 Strict pull ups
Metcon
15-12-9-6-3
Back Squats (From the ground) (95/65)
Dumbbell Push Press
Calorie Machine
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