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Friyaay

Warm up 

Coach led 

Strength / Skill 

Shoulder press Strict 

4 x 4 @ 65-75% of your 1 Rep max

**Rest 1-1:30 min between sets**

Conditioning 

200m run 

10 ground 2 over heads 135/105#

10 wall climbs 

10 burpees 

12 min AMRAP


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