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Age Group Swim Dry Land Workout

Main set

Floor alternating arm bench press x 12 (6 ea arm)

10 x SDLHP ( high pulls with dumbbells) * start in wide stance, maintain high elbows up and not back, extend knees, hips and pull to sternum. Start below knees.

8 X Dumbbell burpee deadlifts

5 Rounds

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