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Strength:

DE Box Squat: 12 x 2, 50% + bands
Front Squat: heavy 5
Speed DL: 10 x 1, 60-70% + bands
A1. Inverse Curls: 4 x 10-12
A2. Reverse Hyper: 4 x 15
Conditioning:
4 RFT:
Hose Sprint
20 Wall Balls
15 Dips
40 Hovers, V's, Bikes
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