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Warm up
3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings
Endurance
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Warm up
3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups
Front Squat
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Warm up
2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand