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Skill-work:

CoreWork 

3 Sets 

40 GHD Sit-ups 

30 Sec L-sit Hold 

40 Russian Twists 

20 Rower Ab slides 

Conditioning:

800 M Run 

Then 

2 Rounds 

100 M Farmers Carry

40 Ball Slams 

40 SDHP  

40 Double Arm Battle Ropes 

Then 

800 M Run