Deadlift
6-4-2-6-4-2
Increase weight each time
E3M
Super set with 5-8 Ring Dips
3RFT
10 Push-ups
20 Pull Ups
30 KBS (16/24)
Finisher: 5 mins skill practice
(Handstands, pistols, skipping, shooting the basketball)
Put 5 mins on the clock and ask all athletes to practice a skill for 5 mins.
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