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A. Work up to a heavy set of 3 in the overhead squat.

B. 3 rounds, not for time:

8 weighted split squats (3 sec negative on each rep)

Max effort KB/Band bench press (video of the setup for those of you who haven’t done this before, although we use a dowel instead of a bar, which makes it much harder)

10 x 1 1/4 ring rows.

C. 3×10 (front and back) of IYT drills with a band, rings, or plates.