GPP
S w/u
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10x banded pull apart + 10x banded dislocates + 10x banded Push Press + 10x jump sqts
3-4 rounds
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3x PP @ 70% + 100m sprint
7sets, 3min rest between
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5/10x push up every 30sec for 5min
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3x (5-1) single arm row ladder
*4x KBS after each rung