Are you working basic SqT Therapy weekly?
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Weightlifting
A, front SqT – 3rm with 3 second pause hole each rep. + 2 x3 @90% w/ pause
B, bent over rows. 4 x 8-10
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Conditioning:
5 rds
200M Backwards Sled drag (light)
15 ghd back etc
+
20 min bike ; :30 hard effort / :30 easy
+
Crossover Summetry protocol & Athlete specific static stretching