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Push Press 4-4-4-4 4 rounds: Minute one: 8-10 dumbbell/kettlebell bent-over rows Minute two: 8-10 skull crushers Minute three: 8-10 seated dumbbell/kettlebell presses Minute four: 8-10 dumbbell/kettlebell biceps curls Power points 1) 2×20-30- Seated band pull apart (band around knees, feet wide, pull knees apart against band) 2) 2x 10- steps each direction monster walks (athletes are in a half squat not just standing, 10 steps forward, backward, right side step, left side step) 3) 3×12/side -banded cossacks (band around rig and hips, cossack towards rig so that while standing back up band is tightening)