A. Take 12-15 min to complete 3 sets:
A1. Seated barbell z-press
A2. Dual KB/DB bent over row x 10 @ 20X1
A3. Wtd FLR x 60sec
B. For time
30-20-10-20-30
SA DB snatch 50,35
DB step ups 24,20
Run 200m after each set
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