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Friday April 10

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% 3 RFT 200m/250m Row 10 Box Jumps (24/20) 5 BW DL Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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Tuesday March 10

General Warm Up Dynamic Warm Up Press 5x3, last 3 at 80% 10 RFT 10 T2B 10 Box Jumps (24/20) Cash out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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Tuesday September 30

General Warm Up Dynamic Warm Up Press 3x5, last 1 at 70% 3 RFT 7 Box Jumps (30/24) 5 DL (115/75) 3 STO (115/75) 400m Cash Out: Pull Ups 4x5, Sit Ups 3x25

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