Warm up well
6X
Leg
Throws :30
Clapping
Pushups 5 - 8
Rest :60
5X
Kettlebell
Box Jumps (light weight) 8
Chest High
pull-ups* 5X
5X
Thrusters
(heavy) 5
Russian Twist (med weight) 10 l/r* Or fast horizontal pulls
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