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05/10/2019

Warm Up 3 rounds - 5 good mornings @ 45/35 - 5 supinated barbell rows @ 45/35 - 10 single-unders + 10 double-unders - 1 shuttle runs (down and back)


Strength/Activation 4 Super Sets: - 8 good mornings (light-moderate) - 8 supinated barbell rows (light)


Conditioning – Cap 18 min 4 rounds - 15 RKB swings @ 70/53 - 30 double-unders

- directly into -

4 rounds - 12 power cleans @ 115/75 - 2 shuttle runs (down, back, down, back)

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