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Skill-work:

3 Rounds 

Seated Dumbbell Military Press 

10 Reps Each Round 

Superset with 

Banded Tricep Pull-downs 

12 Reps Each Round 

Conditioning:

5 Rounds 

For Total Reps 

1 min BW Bench 

1 min battle ropes 

1 min ball slams 

1 min ski Erg 

1 min Rest