Wednesday, November 17th

Warm -up
2x:
30s front rack stretch + 30s pec stretch
2x:
90/90 shin box x 30s
10/10 bowler squats
2x:
Active Hip flexor Stretch
eccentric Calf stretch
A) Front Squat 6 x 6
B) 4 sets:
8/8 single leg RDL
30s wallsit
– rest 60 seconds –
C) 5 sets:
30/30/30 side/front/side planks

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