Strength:
A1. Ring Dips or Close Grip Bench Press: 4×6-9
A2. Single Arm DB Row: 4×6-9
Conditioning:
5 Rounds:
- 5 Box Jumps
- 5 Burpees
- 100m Sprint (indoors – 4 lengths of gym)
**Record fastest and slowest split
**Rest as needed
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