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Warm Up
Sled Drags and Med Ball throws
Main Exercise (15-20 minutes)
6 Rep Max Dumbbell Presses
Accessory Work (Depending On Given Weaknesses) (25minutes)
Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds)
Finish Joint Work and AB's
300 Band Extensions
200 Banded Face Pulls (100 per hand)
100 Indian Club Rotations
5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds with partner