Ballistic warmup
Kettlebell swings doubles, singles and alternate
then
100 front squats 95lb
every 2mins you put the bar down and perform 3 burpess and 10 air squats, this eats into the next 2mins, as soon as you perform this, you front squat, you keep this pattern going until you have performed 100 front squats
if you can perform 100 reps in 2mins then you dont need to do anything else...
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