“TFS”
50 Reps
Dumbbell plank
Dumbbell row, left
Dumbbell row, right
Dumbbell push up
Dumbbell squat clean thruster
Dumbbell lunge, right
Dumbbell lunge, left
BODYWEIGHT WORKOUT
“TFS”
50 Reps
Plank
Push up
Jump-to-squat + 2 squat jumps
Lunge, left
Lunge, right
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