8 sets
:20/:20
Rope short/alternating waves
Rope external rotations 

Rest 2 minutes 

3 sets 

:30/:15
Single arm DB SDLHP (alternating arms)
DB cossack squat 

Rest 5 minutes 

4 RFT
250m row
5 (Wo)man makers
10 Squat jumps
15 Push-ups

 

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