Growth & Development

10 Sets

6 DB Single Arm press each side

9 Knee to elbow

12 air squat

15 single under

+ 30 seconds between sets

 

Performance

10 sets

3 bar muscle up / 6 Ring row (controlled, think tempo without tempo)

5 burpee to plate

8 sumo deadlift high pull 65/45

11 Air squats

+ 30 seconds rest between sets

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