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Performance and Fitness


Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 6-8 reps

Use the time between sets to stretch calves and hip flexors.


Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.

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