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warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Pause Bench Press 3x5-8

A2) Pause High Ring Row 3x8-12

conditioning 

3 sets – 1 min ON/OFF:

• 15 Russian Kettlebell Swings + Double Unders Remainder

• 10 Deadlifts + Hand Release Push Ups for Remainder