Warm-up: 5 min Double Under/Triple Under Practice 5 min Shoulder/Hamstring Mobility Strength: 1a) 7×3 Bench press, heavy but manageable for all sets/reps 1b) 7×3 Speed Dead Lift (50% to 60% range), slight increase form last week   Notes:   Warm-up 3×3 for each movement first   Movements will be in a “super set”, meaning bench...Read More