Warm up:
Spinal Flow
20 KB Deadlifts 25/35
3 Lunge Twists R
3 Lunge Twists L
20 KB Deadlifts 25/35
Then complete one of the following options-
Option 1 > 3 Months
7 Rounds for Time:
7 KB Clusters 25/35
7 KB Curls R 25/35
7 KB Curls L 25/35
7 Goblet Squats 25/35
7 Pushups (Strict)
200 m Run/Row