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Strength
Bench Press
10 minutes to establish a 3RM
-
Every 2:00 x 3 rounds
Rounds 1/2 - 10 reps @60-70% of 3RM
Round 3 - Max unbroken reps
Conditioning
OTM x 10 - :45s on, :15s off
Odd Rounds - Row/Ski
Even Rounds - Max Push-Ups
Cash Out
Cross Body Rotational KB Swings