December 27th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Overhead Squat

Overhead Squat

In a 15 minute window, build to a heavy 3 rep for the day.

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Pumped

20-18-16-14-12-10

Bench Press #135/95

Run 200m (1min of cardio)

Chin Ups

Run 200m Run

CAP 30:00

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Cool Down

Easy Bike/Walk for 5-8 mins

Pigeon Pose 1min/side

Thread the needle 1min/side

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Accessory

Week 2 of 4 Gymnastics Skills

4 Sets

4-6 Deficit HSPU (Negatives)

*4 second lower

*Rest 2:00 Between sets