1. Warm-up
120 cal row (Weakness WU)
Leg swing, Back twist, PVC
2. Strength
Deadlift 5×3
The first four sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.
3. Gymnastics Test
3 Rounds For Time:
75 Air Squats
25 Kipping HSPU
Rest :90
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