Medball Warmups
- Standing horizontal twists
- Diagonal chops
- Alternating reverse lunge/knee lift/overhead ball raise
- Reverse diagonal chops
- Circles in front of the body
- Figure 8's in front of the body
- Seated twist
- Seated reverse chops
15-12-9-6-3-11 minimal rest
Doubles
- Swings
- Dead lifts
- Cleans
- Squats
- Bent over rows
3 minute rest
Learning the bent press, waiter's press, and get up sit up
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