Warm up:
20 cal machine
3 rounds
10 shrugs
10 knee push ups
10 plank toe touches
Strength:
Emom x 12 - 4 rounds
5 temp incline push ups
30s hollow hold
10 DB/KB strict press
Conditioning:
Every 3min x 5 - 15min
150m run/ row
Max kipping pull ups
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