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    • A) VERTICAL JUMPS 5X5

     

    • B) FFR STRONG CIRCUIT
      • MB OVERHEAD THROW X10
      • KB SNATCH X10 EA ARM
      • KB OVERHEAD CARRY DOWN AND BACK X20YDS
      • TIRE FLIPS X5
      • CHAIN LUNGES DOWN AND BACK X 20YDS
    • 5 ROUNDS AS FAST AS POSSIBLE

     

    •  BARBELL COMPLEX 2-4 SETS
      • BENT ROW X8
      • UPRIGHT ROW X8
      • PUSH PRESS X8
      • CURL X8

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