Posted: June 25, 2014 in Uncategorized

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Warm up
Ladder and sprint drills 10 min

Strength
1 min
Max HSPU
Max pull up
Max push up
Max sit up
Max bw squat
Rest 1 min
3 rounds

Conditioning
250 m row sprints
10 box jump
10 split lunges
1 min rest
7 rounds for quality and speed.

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