Strength:
5 Sets
10-12 DB Bench Press
12-14 DB Reverse Fly
Max Top of Pull-Up Hold
*Rest 1:30-2:00 Between Sets
Conditioning:
6 Rounds:
8 Hang Power Clean
6 Push Press
4 Roll Up Box Jump
After Rounds 1 + 3 + 5 = 400m Run
After Rounds 2 + 4 + 6 = 20 Cal Row
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