| Warmup 3 rounds 10 banded russian swings 20 pushup position shoulder taps 30 russian twists |
| Workout Deadlifts 3 Rounds of wave loading 3/2/1 First wave–3 seconds up, 3 seconds down Second wave– 3 seconds down Third Wave– Athlete’s choice After every set, do a set of ring dips |
| Cooldown 1:00 sciatic nerve floss/side 10 mckenzie pressups 3:00 90/90 breathing |
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