Posted: December 3, 2014 in Uncategorized

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Warm up
Rollout/mobilize 10 min

Strength-PRESS
45%x5
55%x3
65%x2
70%x1
75%x1
80%xamap

Conditioning
Row 2000m
30 ground to oh
Airdyne 5 min
30 burpee pull ups
200 double unders
30 Front squats

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