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Mono Warmup
1:30 easy
1:30 moderate
:30 fast
:30 easy
6x
:20 Sprint/:10 easy
Rest 3 - 4 min
Conditioning
In teams of two (25 Min Time Cap)
Divide up the work
1K Row
30 Box Jumps (24/20)
40 Push ups
1K Row
30 Box Jumps
80 Russian Med-ball Twist L-R Equals 1 rep (30/20)
1K Row
30 Box Jumps
160 Mountain Climbers
“Pump“
3 Rounds
15 BB Bicep curls
15 DB Skull crushers
10 DB Lateral raises
10 DB Front raises