A) 2 Sets
2 Min Jump Rope
Pigeon Pose Hold x30 sec ea
Squat x20 @20×0
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) 50 Cal Ski
40 DB Deadlifts (50/35)
30 Box Jump Overs (24″/20″)
20 Overhead Walking Lunges (95/65
30 Box Jump Overs
40 DB Deadlifts
50 Cal Assault Bike
C) 3 Sets
Seated Overhead DB Hold x45-60 sec
rest 90 sec
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