Dynamic Warm-Up

Prisoner Squats

Seal Jacks

Push-ups

3x10

Met-Con Circuit

5 SA KB Thrusters (24kg)

12 Spiderman Push-ups

10 TRX Roll-outs

5 Asymmetrical KB SLDL (20/24 kg)

8 Pull-ups

16 Hardstyle KB Swings (24kg)

5 Rounds 30:00 time cap

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