Warm up with three rounds of
10 PVC OHS
10 push ups
10 sit ups
5 pull up or band pull up
10 back hyperextension
23 minute circuit
20 seconds work/20 seconds rest non stop for 5 rounds
Ring rows
db thrusters
kb swings
push ups
sit ups or med ball sit and reach
kb clean/squat
elbows to knees
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