A. (For warm up) 1:00 standing pigeon 1:00 air squat hold 20 close stance assisted air squats 20 glute bridge with pause 1:00 PVC front rack stretch (box) 1:00 front rack hold 45/35lb B. (6:00 cap) 3
A. (For warm up) 30 second calf stretch 45 second lacrosse ball foot each 1:00 bike (legs only) 2 rounds: 20 pike taps 20 calf raises 2 rounds: 30 second handstand hold 30 line hop overs B. (10:00 clo
A. (For warm up) 20 alternating arm raises 30 second high plank hold 20 backwards arm circles 30 second ring dip hold 20 reverse lunges 30 second max: ring rows 20 dbell snatches 25/15lb 30 second max
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