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med ball crunch and squeeze – scissor mnt climbers
punches -jumping knee strike https://youtu.be/3p2jRl311eM
elevated plank mnt – plank step off
Reverse lunge med ball twist R/L
rope switch step- alt waves
3x
after set 2 lat med ball pass and 3 med ball dunk to lat shuffle on command
60/20
Heave and retrieve https://youtu.be/UpVG0ShoC54
round house 3 R/ 3L
step jumps – box jumps (squats) at halfway https://www.youtube.com/watch?v=r90WzgoOpQE
band walk 3 R/L https://youtu.be/A0cFNwXJNuU
snakes- inside out circles https://youtu.be/7W9BM0rjUVc
https://youtu.be/KI4yWBFt6dQ
2x
stretch – https://www.youtube.com/watch?v=QLSGBsMcYLA