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Skill-work:

Body Building Skill work 

4 Sets 

8 Reps Incline Close Grip Bench Press 

12-15 Banded Tricep Push Downs 

2 Sets 

12-15 Prone Incline Y Raises 

12-15 Spider Bicep Curls 

Conditioning: 

In 2 Minutes Complete 

40 DU’s 

AMR Thrusters 

RX(95/65)