general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

tri set tricep complex x 3 reps

 

 

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