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warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 Powell Raise/arm

strength

A) RDL 3x5-8 @3RIR

B) Roller Leg Curl 3x10-20 @3RIR

conditioning

3 sets – 2 min ON/OFF:

• 10-15 DB Bent Over Row

• 10-15 Push ups on DB’s

• Shuttle Run for remainder