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Core Work
Strength:
Speed Bench: 9 x 3, 45% + bands
3-4 Board Press: 4 x 6
A1. Pull-ups: 4 x 15
A2. 1/4 Dips: 4 x 15
Conditioning:
5 RFT:
1 Plate Complex*
10 HSPU's
*Plate Complex:
10 Hang PC
10 OH Press
10 OH Tri Extensions
10 Bent Over Rows
10 Floor Press
10 Pull-Overs
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