Strength
A1) BB Z-press x 12 reps @2111
Rest :30
A2) Single arm Torso row x 10 / side @21×1
Rest :30
A3) hanging high knee x 12-15 reps
Rest 2 Mins
x 3
Conditioning
3 rounds
90 DU
30 hang DB clean and press / 15 BB C&J
15 Burpee over weight
Rest :90
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