GPP

standard warm up

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Super Set

3x6 seated weighted box jumps

3x10 mace 360/kb halo

3x10 KB figure 8’s

3 rounds

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FOCUS:

Tempo Super Set:

3x6-8 Single Arm DB Row 

(3311)

3x6-8 Single Leg RDL

(3131)

2 min rest

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ACCESSORY:

Tempo Super Set:

3x8-10 Spanish Squats w/ pause

(3311)

3x4-6 Windmill

(3331)

2 min rest

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CORE:

30 sec Bamboo Bar Over Head Hold + 30 sec Plank

3 rounds