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1. Conditioning

4 sets

1’ minute round

100 yard shuttle sprints

*5 yards, 10 yards, 15 yards, 20 yards

max kettlebell swings 53/35

 

rest 2’ between sets

 

*these are full effort. Record fastest time and score kettlebell swings.

 

2. Bench Press

4x6 close grip 

superset with

12-20 plyo plate push ups

12-20 ring row with feet on box

 

3. Core Work

3x1’ partner leg push downs