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Performance
A: Strict Press; Build to a 1rm
B: Strict Pull-Up; Max Reps

Fitness
A: Powell Raise @3010; 8rm per arm
B1: KB RDL @3131; 3 x 12-15; rest 30 sec
B2: Arnold Press; 3 x 12-15; rest 30 sec
B3: Rope Climb Pull; 3 x 3-5; rest 30 sec

Conditioning

2k Row Time Trial



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