Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Ups
Strength
Squat 5 x 85,105,125,125
Press 5 x 80,95,110,125
Deadlift 5 x 140,170,200,225
Flutter Kicks 20 x 3
Strength Time: 31 minutes
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