Warm Up:
Lower body lift prep
Squat therapy
10 rnds 5 sec bottom of squat 5 sec rest
Back Squat 4 x 4 @ heaviest weight possible
RUN: 2 x 800 m 3 min rest btwn rnds
Gymnastics: Warm Up shoulders
Perform one max set of any of the following movements:
a) Muscle Ups
b) Pull ups (strict or kipping)
c) Handstand push ups
d) Push Ups
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