A. Kang squat 3 sets of 10 reps slow controlled reps
work for bar make sure weights are controlled
B. Front Rake DB split squats 4 set of 12 reps each leg
C. push ups 4 sets of max reps and record
D. EMOM 12 mins
MIn 1 5 box jumps
Min 2 8-10 push ups tempo @2111
Min 3 100 m sprint

Source: Workout Of The Day

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