Hang clean: 5x3 at 155lb
Handstand pushups: 5x5
Single leg lowers: 4x10 per leg
Skater squats: 5x5 per leg
Bird dogs: 3x10 per leg
Upright DB row: 3x8 at 35lb
16-12-8 for time:
Single leg box jumps
V-ups
Goblet squats 24kg
Dynamic pushups
Completed in 6:05
90min practice focusing on person defense
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