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Strength : Lunge and Front Squat
(A) 4 Lengths
2 x DB lunge
Every 90 secs
(B) Tempo Front Squat
5 x 4 @50-60% @32X1
Every 2 :30
Conditioning : 10 min AMRAP
15 Wall Balls
10 Knees to Elbows
Run 100m or 10 cals
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