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Ax4;
A1. 2KB Front Rack Box Step Up x6-8 each leg, rest 30 sec
F: KB Front Rack Lunge
P/S: 2kb Front Rack Box Step Up


A2. Single Arm DB Bent Over Row x8;
30x1 each arm, rest 60 sec
all groups;


B. Aerobic Power
20 min AMRAP;
Run 400m +
9x Lunge each leg +
12x Box Jump + Step Down
15x Sit Up
rest 60 sec after each round active

F: 9x Bwt Lunge + 12x Box Jump/step up low + 15x Sit Up
P: 12x weighted Lunge + 12x BJ + 15x V-Up
S: 12x Pistol [6x each leg] + 12x BJ + 15x V-Up