2KB Floor Press-Sub Max Reps(8-12 Reps) 2x70# or 53#-Men/2x44# or 35#-Women
Strict or Weighted Pull Up-8-10reps
x5 Sets
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2 Hand Swings(70#-M/53#-W)-30sec on/ 30 sec off
Med Ball Slams(25#-M/15#-W)-30sec on/30sec off
x4 Rounds: Max Effort; Then 800m Run.
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