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A. Strength
Every 5 min for 15 min
5 x Back squat 42×1
30 sec rest
10 x double kb front rack lunges
30 x band pull aparts

B. 4 rounds
In 1 min
1 x d-ball squat + 25 foot carry
(Add 1 squat every 25 foot, round 2 you do 2 squats + 25 foot carry)

30 sec rest

In 1 min
Max wall walks

30 sec rest