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Complete 4 sets as fast as possible (one time through the list is one set)
15 ground to overhead with a 45# plate guys/25# plate girls – DEMO
15 box jumps or box step ups
15 dumbbell swings – DEMO guys use 50# dummbell/girls use 30#
400m run (.25 on treadmill or place cone at 50m – run down and back 4x) 50m is 65 walking paces