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Strength Focus

Goblet Squats   5 sets of 5 reps
Progressively load to RPE of 8/10
Conditioning
4 every minute on the minute of each exercise station
1.  Wall sit     30 sec
2. Air squat   30 sec
3. Ring Rows 10-15 reps
4. Plank hold  30 sec

Then working with a partner, one person works, one person rests
Wall balls 10, 8, 6, 4,2

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