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warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength

A1) Slight Decline Bench Press 3x5-8 - increase load/reps

A2) Barbell Bent Over High Row 3x8-12 - increase load/reps

conditioning

12 min EMOM:

1. 10 deadlifts

2. 20 Walking lunges

3. Shuttle runs

4. Rest