11am
A1. 30s bottom ring dip
A2. 8 DB row @ 30X2; x 5 sets
B. 20s heavy slow prowler push; rest 3 min x 5
C1. 8-12 GH raises; rest 10s
C2. 15 jack knife situps
D. maximal grip strength touches
4:30 pm
6 sets;
30s AD sprint @ 97%
rest 4min
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