1:00 Band Pull Aparts20 Scap Pull-ups15 Gymnastic Kip Swings-Then-3 RoundsRow 100m5 Burpees over Rower 7 Wall Balls Strength3-5 sets of 15 Weighted Ab-mat sit ups Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no...Read More
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