Warm up:
ROM drills, 10 minutes
3x15
push ups
squats
sit ups
Prep Phase:
50x Squats
40x sit ups
30x push ups
20x dips
10x burpees
Strength:
Shoulders to overhead 5x3
Conditioning:
21-15-9
handstand push ups
high pull sumo deadlift (95#/75#)
run, 400m (in between ea. round)
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