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Strength Focus
3 sets
Single Arm Push Press  6 reps (Light weight)
Waiter Carry 1 length
Single Arm Push Press  6 reps
Waiter Carry 1 length

Then 3 sets of
Landmine press  8-10 each arm
2 Lengths Heavy Farmer carry

Conditioning Workout
3 rounds
4 lengths or 2 laps
10 DB box step overs
4 burpees (scale to lunges)

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