5 minutes foam rolling
Airdyne 5 minutes

Warm-up Charlie x1
3 rounds
35/25 pound Russian Power Swings, 6 reps
V-ups, 8 reps
10 Box jumps/step down
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
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