Warm Up
Dynamic Ladder Exercise
Strength
Block Deadlift
10-8-7-5-5-5-3
Muscle Builders
Weighted GHD Raises 2 sets of 12 reps
Dead man Hangs as long as possible, if you can hang longer than 2 minutes then you do single arm hangs 3 sets
Bicep Curls 3 sets of 20 reps
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