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Complete four rounds:
20 jumping Deck Squats
30 sec Shuttle Run
40' Senders
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Rest 30 sec between individual exercises.
2) Rest 2-3 minutes between rounds
3) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return.
4) Advanced athletes may experiment with adding front flips into the Sender series.