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Notes

2.0 on treadmill, neg splits;

bird-dog / super / hollow;

2 x 20 boxjumps (30'')

2 x 20 ski boxjumps (24'');

3 x 7 pull ups;

3 x 5 pull ups;

2 x 15 dips;

2 x 18 elevated;

3 x 30 sec battle ropes