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Skill-work:

30-20-10

V-ups 

Hollow Rocks 

GHD Sit-ups 

1 Min Weighted Plank between Sets (Plate on Back) 

Conditioning: 

21-15-9

Deadlifts (225 /155)

42-30-18

dBall slams (40/25)

200 m Dball run after each set