w/u:
2min rope, dynamic stretching
w/o:
1. 20min chin/dip supersets: 56/56
(4s x 5r, 4s x 3r, 3s x 2r, 3, 2, 3, 2, 3, 2, 2, 1)
2. straight leg sit-ups 35lbs at arms length 3s x 10r
-it appears a calculated effort is needed to get to 60/60. next w.o. do 3/3 every min.
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