Strength
Establish a 1RM Front Squat

Conditioning 
4 rounds, 20 seconds work, 10 seconds rest at each:
Push Press, 95/65
Front Rack Reverse Lunge, 95/65
Sit ups

Daily Midline & Ninja
For quality:
20 Strict CTB Pull ups
20 Strict Deficit HSPU
20 Supine Ring Row
20 Strict TTB
20 True Push ups (4000)

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