S101 – Pull Ups, Push Ups, Hollow Body, Ninja Get Ups
Plyo:
5 minutes of nonstop plyo in between weighted circuit – 3 rounds
Circuit:
squat high pull
ring dips
crunches on ball
good mornings
chest press
5 min plyo work:
Butt kickers
plank jacks
jump lunges
ice skaters
high knees
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