Strength

Warm up-

400m Run

3 rounds-

5 Squats
10 Lunges

Strength-

OH Squats 3 x 5
Front Squats 3 x 5
Back Squats 5 x 5
Box Step ups 3 x 10

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CrossFit

Warm up-

400 Row

4 Rounds-

5 Situps
Burpee broadjumps,

Shoulder and Back mobility

Skill-

Tuck to Inverted hang

Conditioning-

10-9-8-7-6-5-4-3-2-1

Dumbbell Cluster (Hang position) @ 20kg/12kg
Lateral Burpees

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Demo Video