Ph I: Skill/Strength
L-Sits or L-Pull Ups
Utilize Rings. If unable to use rings, do dumbells for 15 minutes
Strength
Front Squat
3-3-3-3-3
Ph II: 21, 15, 9
Burpees
Kettlebell Swings 55 lbs
Box Jump - 24" Boxes
Ph III: Core
Flutter Kicks 4ct 100 Anyhow
then
Sampson Stretch x 3 for 90 Second hold
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