:20 Alt scorpion stretch
:20 Seal stretch
:20 Child pose
:20 Sitting floor twist e/s
:20 Half saddle stretch e/s
Then..
clean warm-up
Then..
500m/400m row/ski or Run400m
15 Weighted situps /GHds
7 Devils press 35/25
40 Double unders
5 Hang clean and jerk. build.
rest 3min x 4-5rds
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