Isometric Exercises:
Quarter Front Squat: 255lbs x 15 secons
Chin over the bar: 70lbs x 15 secons
Low hang deadlift: 225lbs x 15 seconds
Overhead Press: 205lbs x 15 seconds
High Pull/Shrug: 205lbs x 15 seconds
Flexibility:
Bridge Hold: 45 seconds on/ 60 seconds off x 3 sets
Pancake Split Hold: 45 seconds on/ 45 seconds off x 3 sets
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