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Prep
5 min aeorobic
coach's choice dynamic
3 rounds
1-5 CTB/ Muscle ups, 10 hand release push up, 15 jumping air squats
Strength
Weighted False grip pull up
5x2-3
Weighted Ring dips
5x2-3
Conditioning
21-15-9
Toes through rings
Box jump overs
Recovery
Row 500m at an easy pace
Clam shells 3x 15 per leg
Pec stretch on foam roller
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