rollout
warm up circuit
10 degree incline bench
worked up to 295x3
mix grip pullups 3x8 w/black band
lean aways 3x10
dips 3x6 bwt,25,45
chain tri ext 2x15
conditioning
3- 1 min circuits (2 tire flips, 5per side sledge hammer,prowler w/greens on x50 yrds)
prowler walk length of building x2
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