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Warmup Row 250m Jump rope for 1 minute 10 reps each: dislocates, overhead squats with PVC, push ups, abmat situps Jump rope for 1 minute 10 reps each: dislocates, overhead squats with PVC, push [...]

Warmup Run 400 m Partner up: For 3 minutes – one partner does 10 cleans with a med ball while the other does mountain climbers, switch places Finish with 3 rounds 10 each: dislocates, [...]

Rest Day

Warmup 3 rounds of: 20 Abmat situps 10 Pushups 15 Air Squats 10/10 Hip swings Samson stretch Finish warm up with 3 minutes of  3 exercises – 20 seconds each – no rest between – [...]