BOB
S W/U
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15x sqt + 10x KBS + 5x RDL + 2x broad jump
3 sets
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8x G2S @ 100# med ball + 5x heavy KBS + 30sec assault bike
3 sets, 2min rest between
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10x Sumo DL @ 50% + 2min ski @ 500m or more
3 sets, 2min rest between
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100x leg curl
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4x 30/30 hollow hold