Warm-Up:
Muscle-up Work: 20-30 reps, not timed
Strength:
5 mins to work up to a 1RM Press
CG Bench: 5 x 5
A1. Push-Press: 4-5 x 10 (DB, BB or Viking)
A2. Pull-Downs or Pull-ups: 4-5 x 10
DB Bench: 4-5 x 12
Conditioning:
Row 800m, nice and easy
Run 800m, medium/hard
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