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Warm-up:
-Dynamic Warm-up (0-3 mins),
-Shoulder Mobility (3-5 mins) of 15 PVC Pipe Pass-throughs, 10x forward and backward Windmills, 90 degree Peck Stretch (on wall), Child’s Pose

Activation (5-10 mins):
-Barbell Complex (Men:PVC Pipe, BB, 85, 95) (Women: PVC, BB 35, 45, 55)
-100m Sprint (@ 75%) after each set

Gymnastics Conditioning:
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU

Stamina WOD: EMOMx:10
5 Bar Burpees + 5 Thrusters (115/80#)

Cool Down and Active Therapy (Optional)
-2mins each: Wrist stretch, Half Seated Frog, Internal Supine twist, Twisted Cross
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Coach Shinda’s Conditioning and Core (optional):
-2 miles @ 75-90% 80% of ME
-5x 1 min planks (rest 30 sec between each set)

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