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8-12 pullups (sled)
3x
(14) 7/7 bent over row 7 pronated 7 supp
12-15 incline med ball press
3x
*extra credit
15 db fly https://youtu.be/_5_8ikOXw8s
15 attached band pull apart
2-3
30W -15 R
decline situps
jump rope (tramp)
evade
punch combo’s
wall ball
3x