A. (For warm up) 1:00 hold on each: wall sit Plank Single arm wall plank Single leg wall sit Then 2 rounds: 10 downward dog with thoracic extensions 20 glute bridge with pause 30 second saddle with tr
A. (For warm up) 4 rounds: 5 dbell upright row each side 25/15lb 5 dbell neutral upright row each side 50’ dbell overhead carry B. (9:00 clock) 0:00-3:00: 100m jog 25 ab mat sit ups 3:00-6:00: 20 ring
A. (For warm up) 1:00 PVC front rack stretch (bar) 1:00 downward dog 1:00 front rack hold 45/35lb -then- 3 rounds: 10 forward lunges 10 deadlift 45/35lb 10 hang muscle cleans B. (6:00 clock) Every 2:0
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