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Skill-work:

Every Min On Minute for 8 MInutes 

Sprint 100 Meters 

Rest 2 Minutes 

For 3 Minutes 

Sprint 100 M Every 30 secs 

Conditioning: 

AMR 20 Mins 

Buy In : 1000 M Row 

10 SDHP

10 C2B Pull-ups 

20 Ball Slams (25/16)