In WODs
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Warm-up & Mobility: 15 Minutes

Strength: Long Pause Bench or Strict Press – 4×3 increasing weight to heaviest possible

Conditioning: 6 rounds (takes 18 min) for max reps – 40 seconds work/20 seconds rest of –

  • Push-ups
  • KBs (24/16k)
  • C2B Pull-ups

 

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