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Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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Strength: Weighted Pullups 6x3

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WOD: 21-15-9 of

Floor Press @ 70% BW

Ab Mat Situps

Deadlifts @ 70% BW

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