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Strength
1A) 4 x 4-6 Shoulder Press @20X1
Rest 90 seconds
1B) 4 x 2-3 Strict Pull-Ups @21X0
Rest 90 seconds
Conditioning
7 minutes, as many rounds as possible:
- 15 Ring Push Ups
- 20 Box Jumps (24″/20″)
Mobility
2 minutes of front rack stretch on box with a PVC pipe.