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Complete four rounds of:
10 Jumping Deck Squats
30m sled/tire sprints
30 sec Arch/Hollow Snaps
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) Rest up to 30 sec between individual exercises.
2) Rest 2-3 minutes between rounds
3) Perform the Jumping Deck Squats up onto as high a surface as possible. Add weight as necessary if the highest stable surface you have is not high enough to be challenging.