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20 min to find 5RM back squat
10 sets of 14 reps of medium/heavy KB swings
with 3-10 perfect push ups between each set
2 min to complete
3 rounds of
10 push ups
15 air squats
1 min rest,
repeat until 4 cycles completed (12 min)
- score is slowest cycle time,
if unable to complete the rounds in any or all cycles,
then your score is least reps completed