Warm-up: 12 min bike
pushup-1 arm row 5x arm
bent row
stiff legged deadlift
bench step-up into side lateral
front squat push jerk
barbell plyo press 5x arm (barbell gets jammed into a corner you kneel in front and hold one end of the barbell so it touches your shoulder. Press it up and over your head in an arc an catch with other hand)
skip 30 sec
10 reps per exercise 4 rnds
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