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Warm-up Drills
I. 3 rounds of
5 x Pull-ups
10 x Push ups
15 x Air Squats
II. Mobility

5 rounds for time
Run 400m
15 Overhead Squats (95/65lbs)

Post scores to comments.

Skill Development
30-20-10 reps of
GHD/Abmat Sit-ups
Back Extension

Samy Daghir

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