Ballistic warmup
C.F.F.W.U x 3
am
155lb squat cleans x 5
21-15-9
32Kg K.B Swings
Box Jumps
perform the cleans then 21 of the listed exercises then the cleans then 15 etc
pm
"Dotty" light
400m run
then 5 rounds of "Cindy"
i.e
5 pullups
10 press ups
15 squats
400m run
then 5 rounds of "Cindy"
400m run
then 5 rounds of "Cindy"
400m run
then 5 rounds of "Cindy"
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