Perform single unders after each set of TGUs, 200 reps forward skips after sets 1, 3 & 5 and 100 backward skips after sets 2 & 4. Increase weight each set of TGUs if possible, record heaviest weight used.
Warmup: Row 1000 meters then 3 rounds of 10 reps each of shoulder rollouts, OH squat(pvc), pushup, sit-ups & box jump.
Cool Down: Trainer's choice
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