22FEB

If you don’t have a Jacob’s Ladder, you will do intervals on the Rower (See below for distance) and do 20x Burpees after each set.
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Strength:
Z Press 4x10
DB Clean and Press 4x12
SL RDL 4x12
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Accessory:
Wall Ball Shots 4x20
Push Ups (Cadence) 100 Total
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Conditioning:
500-400-300-200-100 JL Intervals or
1000-750-750-500-250m Row Intervals