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8-12 Front Squat https://youtu.be/2RJIStaLWQQ
8-12 Pullups
20/10
banded jump squats https://youtu.be/k-Ju_lcCTjo
SS Band Row
3x
AmRap 10 min
KB/DB Row R/L
walking lunges
20/10
touchdowns https://youtu.be/jTSTBvE_rRc
kb pullover (abs) https://youtu.be/OV3jgMRA3V0
3x
Arm blitz 30/20
Band Tricep kick backs https://youtu.be/gKKDgArjwFo
Barbell Curl
lat shoulder raise
bench plank mnt climber
4x after 3rd set do 30 secs of jump squats then start 4th set