12th
4 miles bike
13th
Rest
14th
15:00 (Home)
A Clubbell warmup
B1 Deck SLS x4x3/side
B2 Pullup w/L-sit x4x5
B3 HeSPU against wall w/legs bent x4x3
Restoration: lower body foam rolling
15th
11:15 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
F Low squat ankle jump x2x20
S1 PNF front split x3 sets
S2 Calf x30s/side
Restoration: chiropractic
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