warm up:
shoulder reset with dumbbells x 2 min
pass throughs x10
rotator cuff warm up
standing overhead stretch/squat hold overhead press
perfect stretch x2 min/leg
Pigeon Pose x 2 min/leg
Pushups x15 (hands off the ground)
OH Squats x15 with barbell
Jump Rope x15
Pull-ups x10
5/7 RFT
9 straight leg deadlifts
15 Overhead lunges
21 Line Jumps
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