Warm up
Hip mobility / stretch
Memorable "chopper"
Complete all the reps from each exercise before moving on to the next. In teams (two people max) only one person at the time can perform the exercise
75 pull UPS
50 KB swings
100 DU or 400 singles
50 PVC OHS
For a single athletes
50 pull ups
30 KB swings
75 DUs or 300
30 PVC OHS
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