SELECTION PREP

10min run/row/ski/ad

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3x10 shoulder dislocate

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Single arm KB complex: 

10x swing + 8x C&J + 6x SN + 4x windmill + 2x TGU @ 20-25#

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1k Row @ 2k pace 

4min rest

750m row @ 2k pace 

3min rest

500m row @ 2k pace 

2min rest

250m row @ 2k pace

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10x push up + 10sec rest

Repeat until unable to complete 10x perfect push ups