DELOAD – STRUCTURAL w/ GYMNASTICS + AEROBIC

720 Athletics – Sport or Performance

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Structural

2 Sets:

5/5 Shoulder Elevated DB Glute Bridge *2 sec hold

4/4 MB Off Bench Groin @ 30×2

20-30 sec SB Plank

Gymnastics

3 Sets

10 OB Incline Cuban Press *2 sec hold

4 HSPU w/ 3 sec negative (kip up if able)

Metcon (Time)

1500m Row (hard, easy, ME):

First 500m 95%

Second 500m 60%

Third 500m Max Effort

Performance

3 Sets

10 OB Incline Cuban Press *2 sec hold

8 DB Z- Press @ 50×2

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