WARM-UP
10 air squats
10 tee pees
10 push ups
Samson Stretch
STRENGTH
Squats 5-5-3-3-1-1 work towards 1-rep max (start about 50-60% & add weight each set)
Sumo Deadlift Hi-Pull 4 x 6 (minimum rest between sets & add weight each set)
Front Squats 4 x 6
Pull Ups 4 x 10 or max reps
CORE
Teacher directed
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