1. Warm Up
- Mobility
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Stamina - 2-3 rounds:
- Handstand Hold, 1 min
- Skin the Cat, 5 reps
- Back Extensions, 10 reps
- Parrallette Jump Throughs, 15 reps
- GHD Situps, 20 reps
4. Work Capacity
- Row, max distance in 20min
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