Warm up Group Dynamic Warm Up- 2 Rounds Air Squats Hip Circles Duck Walk Arm Up/Downs Across Body Swings Strength-take 3 or 4 sets to build to your working weight of 80 percent, practice the timing of the tempo. Tempo Front Squat 5 sets of 2 3 Seconds Down 3 Second Held in the BottomDrive...Read More
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