1. Sprint 5 x 50 meters
2. trap bar deadlifts 5x3
3. push press 4x4
4a. ghb sit ups 3x15-20
4b. weighted back extensions 3x15-20
4c. double unders 3x50
2. trap bar deadlifts 5x3
3. push press 4x4
4a. ghb sit ups 3x15-20
4b. weighted back extensions 3x15-20
4c. double unders 3x50
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