STRENGTH #1

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Warmup 1 6 MINS

1min Situp to glute bridge
1min Tube pull down
1min Gorilla squat
1min Tube pull apart
1min downdog to 5x scapula push up
1min tube side walk

Warmup 2 6 MINS

AMRAP

10x Shin to knee
10x Knee to hip
10x Deadlift
10x Overhead
10x Sots squat

Strength and skill

10 MINS on each Station

Station 1

DEADLIFT. Perform 4 x 8-10 DEADLIFT loading every round, rest 90-120sec between sets. Aim for a load 70-80% from 1 REP MAX.

Station 2
PULL-UP practice

Station 3
AMRAP 10 mins

5x reverse crunch with WB
15x ABmat sit-up
30x SU