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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