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Strength Focus

Front Rack Squats
1 set of 10 with PVC
1 set of 8 with trainer bar, body bar, or DB
2 sets of 5
2 sets of 3

Conditioning Workout

Complete as many rounds as possible in 3 minutes of:

5 Thrusters
5 Step ups with weight
5 Thrusters
2 lengths

Rest for 2 minutes and repeat 2 more times

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