Lunges: 4 x 8 ea
Weighted Pushups: 4 x 5 (heavy) + as many as possible unweighted
Chest to Bar Pullup: 4 x 4
As many rounds as possible in 10 minutes
5 Dead Lifts (176 for men; 110 for women)
5 Plate Thruster (25kg for men; 15kg for women)
20m Bear Crawl
60m Run
****”Wild Card” Exercise inserted at coaches choosing****
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5 Health Benefits of Coffee