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10/5/23

Warm up

1 minute bike

30 second plank

30 second wall facing squat hold

10 second L sit

10 goblet squats

5 dips-Focus on the negative


Strength

Dips-1 minute max reps


Conditioning

21-18-15-12-9-6-3

Dbl db front squats 50s/35s

*After each set

Perform 50% of your 1 minute max dips

And

100 meter farmers carry

 
 
 

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