21-15-9

Mobility: Band work for shoulders, Back extensions on foam roll, internal rotation shoulder stretch

Skill:

L-Sits on rings (30 sec holds)

Broad Jumps

Workout:

21-15-9

Overhead Lunges  45#/35# (Each Leg is 1/2 rep)

Double Unders

Sit-ups 

Cooldown:

Easy 500m row

 

Planning For the Open

 

K2E

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