SELECTION PREP

10min run/row/ski/ad

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5x10 speed sqt

3x5 knee jump

5x5 straight leg box jump

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Work to heavy DL

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5x3 DL @ 80% 1RM

Rest 3min between

*during rest high 5x box jumps 

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3x10 KB RDL @ 53-100#

3x10 Bulgarian split sqt @ 2x 30# DBs

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5x30m heavy farmers carry 

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10min 25m sled drag @ Body weight

*rest as needed

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Foam roll 

Mobility work