SELECTION PREP

WK8

10min  run/row/ski/ad

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3x10 shoulder dislocate

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2x30/30 PP @10-25#

2min rest

2x 30/30 PP @ 10-25#

*rest in Overhead hold

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Work to heavy triple BP

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10-1/1-10 ladder

Man-maker 2x30# DBs / burpee pull up

*between each rung complete 15m weighted bear crawl with DBs

**example 10x Man maker + 15m bear crawl + 1x burpee pull up + 15m bear crawl + 9x man maker…etc

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2-mile run