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Warm-up: Easy 3min jog, then 2xCFwarmup

Pre-Mobility: 5 point band over head

Health and Fitness:
A. Five sets of:
A1. Push Press x 8-10 rep, Rest 45 seconds
A2. Isometric Hold – Chin Over the Bar x 15-30 seconds, Rest 45 seconds
A3. Russian Step-Ups x 10 reps each leg, Rest 45 seconds
B. For time:
Row 1000 Meters
Ball Slams x 40 reps
Row 1000 Meters
Classic:

A. Push Jerk instruction – coach led and step by step

B. Four sets of:
B1. Push Jerk x 3, Rest 90 seconds
B2. Weighted Supinated-Grip Pull-Ups x 3-5 reps, Rest 90 seconds

B. Row 1000 Meters
Ball slams x 40 reps
Row 1000 Meters
C. Mobility: lacrosse ball shoulder smash on wall