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warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

- 15 Rocking Hip Flexor Mob/side

strength

A1) Push Press 3x5-8 @30X1 - increase load/reps

A2) Pronated strict pull up 3x5-8 - increase load/reps

conditioning

Partner Workout

3RFT:

• 1000/800m Row

• 40 Bulgarian Split Squats

Split reps