Warm up
1 minute bike
Greatest stretch ever
10 pvc pass through s
10 pvc overheads sweet
Then
warm up
Strength
Hang squat snatch 5x3, increase, weight, each round, start with empty barbell
Front squats-Build a heavy 6
Then
3 sets of 3
Set 3-Perform 3 drop sets, 20+30% each drop
Perform max reps each time
Conditioning
ANGIE
100 Pull up
100 push-ups
100 sit ups 100 squats
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