SELECTION PREP

WK 5

10min run/row/ski/ad

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3x10 shoulder disloacte

3x10 man maker (10,15,20#)

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Work to heavy BP
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BP @ 135# max reps to absolute failure + max rep pull 

5 sets, 3min rest between

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100x sit up

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1k row @ 3sec fast than 2k pace + 3min rest

2 rds