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Scap Work (2x) 20 Scare Crow (5#, 2.5#) 30 Scap Push up 40 Band Pull-a-parts 50 Wrist Twist (5#, 2.5#)

STRICT PULL-UP 7 min AMRAP 3 Pull-ups – 30 sec rest between sets

CONDITIONING 4x 1000m 2 min rest

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