A. Conditioning

50/40 Cal. Row

50 Goblet Squats 53/35

35/30 Cal. Row

35 Goblet Squats

20/15 Cal. Row

20 Goblet Squats

B. Strength

Tempo Push Press

3 second pause at front rack before doing an explosive push press then

3 second eccentric back into front rack position

Work up to a heavy set of 3 reps

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