SELECTION PREP

10min run/row/ski/ad

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3x10 shoulder dislocate 

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1x PP @ 75# every 10sec for 2min, rest in front rack 

2min rest

1x PP @ 75# every 10sec for 2min, rest in Over head hold. 

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Work to heavy Push Press

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10min EMOM

1x PP @ 80%

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Sprint 10x 100m all out/ slowly walk back to starting point and immediately repeat. 

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200x push up



Kurtis Frasier