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Warm up

2 minutes of double under practice

10 inch worm push ups

10 supine row


30 seconds low position push up hold

30 second high pull up hold



3 muscle ups or burpee pull ups

30 double/ single unders

300 m run


Bench press build a heavy 6


3 rounds

3 bench presses

6/6 single arm rows

9 v ups

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