One Set NFT
5 Dive Bombers
5 Alt Lizard Lunge w/Rotation e/s
5 Thoracic Bridge Rotations e/s
:45 Seated Ankle Stretch
15 Seated Leg Circles e/d
30 Frog Pumps
10 Prone Bench Leg Extensions w/:3 Pause
Then…,
Db Step Up – 5s x 5r e/s @ 1131
Then…,
Close Grip Bench Press – 5s x 3r**
Then…,
Rx → Banded Deadlifts – 5s x 1r**
Sc → Deadlifts
Then…,
SA Bent Over Db Row – 5s x 6-8r e/s @ 1230
Superset w/…,
Rx: Unbroken Kipping Handstand Push-ups x 6-10r
Sc1: Feet/Knees Elevated Handstand Push-ups x 3-10r
Sc2: Feet/Knee Push-ups x 3-10r @ 3030
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