A) Coaches Choice Warm-Up
B) 3 Sets
Ring Dip x6-10
Toes To Bar Hold x15-20 sec
Seal Walk x30ft
C) 3 Sets
1 Min Ski Erg
rest 1 min
30 Sec Max Box Jump
30 Sec Max Push-up
rest 1 min
30 Sec Max Overhead Squat (95/65)
30 Sec Max Push Press (95/65)
rest 1 min
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