Foam Roll
15 Minute Run
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A) Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

B) Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
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C) 100 rope jumps
21 kneestoelbows
50 Push ups
15 LPull
100 rope jumps
15 kneestoelbows
35 Push ups
12 LPull