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3 rounds :40 on :20 off Heavy KB russian swings Ab roll out Slider bowler squat RSlider bowler squat L Heavy KB side bends RHeavy KB sid bends L Sumo

20 minutes, for quality:30-seconds per side, couch stretch20 seconds per side, single-leg glute bridge ISO20 alternating band wall march10 per side, single-leg pogo jump5 reps,

3 rounds for time – 30 min time cap Every 3:00 starting at 0:00 Row 250 m50 med ball Russian Twists40 Jumping lunges or step back