SELECTION PREP

WK 12

10min run/row/ski/ad

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3x10 shoulder dislocate

3x10 FDBR

3x10 LDBR

3x10 Reverse fly

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Seated DB press 

2x10 @ 2x40#

10x5 @ 2x50-60#

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100x FSPP @ BB + 100x wall ball @ 20# +

100x Ball slam @ 20#

For time

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100x sit up