Warm up
1 minute row
200 meter run
3 minutes of double under practice
7 banded lat pull downs
7 banded face pulls
7 pause squats
7 tempo pushups
Conditioning ABA
A-25 pull ups
50 pushups
75 squats
B-1000 meter row
100 double unders
1 mile run
C-3 rounds
5/5 bulgarian split squats - 35s/20s
10 rear delt flys
15 babell curls
20 dips
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