MONTAG

A. 4 sets max. 12 min

4-6 /side Lateral Lunge with KB Clean

*Complete 1 side then switch with partner

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B. 5 sets max. 15 min

6-8 Alt. Rotating Deadlifts with KB/DB/BB

30 sec. Chinese plank face down (maintain pelvic tuck for hollow position)

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C. EMOM 12 - 30:30 sec work:rest

Row

Beat swings / Kipping high knees / Kipping T2B

Burpees (Athletic/Floor)