Warm up - 2 cycles
15 air squats
400 meter run
10 explosions (undulation)
Work Out -18-12-8-5 of the below
dead lift (3/4 BW)
ring jumps
explosions
side arm undulation
knees to elbows
60 sec rest
Outside finish
drag tire - 4 laps
or flip tire - 40
Xi-Fit
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