Tempo time

dynamic movement prep
Group warm up

Banded shoulder warm up

Single leg bodyweight rdl
10 each leg.

50 heavy Russians

Front squats
5-5-5-5. Regular tempo

2-2-2. At tempo 102×1

Amrap in 14 min
250 double unders
150 wall ball
50 burpees to a plate

Mad mobi
Calf stretch 2 min
Roll calf on bb
Press ups
Quad stretch

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