WARMUP
Junkyard Dog (SPEED, SPEED, SPEED)
STRENGTH
1. Front Squat 65% x 6 sets x 3 reps
2A. Muscle up progression 3 sets x 5 reps (if you can't do them)
2B. Muscle ups 3 x max (if you can, rest appropriately)
3. Single legged squat training
4. Rear overhead medicine ball throws x 10 (work FULL extension!)
Stretch & Roll
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