Row 2000m in sub 7-minutes
-then-
3x5 wall Squat
3x10 air Squat
3x5 goblet Squat
-then-
3x10 KB Z-Press
3x10 Bent Over Row (keep it light)
-then-
3x6 Med Ball Clean
3x6 Seated Box Jump
-then-
12 minutes to work to a heavy Front Squat single
-then-
4x4 Front Squat @ 80% (Rest 3 minutes between sets)
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