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Mobility:

Upper Body (shoulders/traps/lats)

10-15 mins

Conditioning:

3 sets: (18 minutes)

90 Secs each station:

-Row x 300/250 meters

-20 Russian KBS (Weight that can be performed Unbroken)

-5-10 Strict Pullups (Sub 10 Heavy Bent over Barbell Rows)

-HS Hold x :30+ Wallsit x :30
Scale HS Hold to Plank Hold

Cooldown:

Step Up Practice