A. For Time:
The various progressions will be on the whiteboard.
Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips
B1. low gate mobility - behind the knee pistol x 5 reps per leg x 3 sets
B2. Weighted Butterfly Stretch x 30 reps plus 30 sec hold x 3 sets
B3. Jefferson Curls x 10 reps plus 30 sec hold x 3 sets
B4. Weighted shoulder dislocates on your belly - 10 reps plus 30 sec hold x 3 sets
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