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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: Deadlift 4x15

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WOD: 10! of

Floor Press @ 3/4 BW

Situps

Pullups

Dumpster Dash between each set 

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