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Warm-up 15C bike or row
30 seconds sampson, pigeon, iron cross
2 rounds:
5 Inch Worms
10 Spiderman Lunges
10 pass throughs
10 OHS
10 Good Mornings
10 Hollow Rocks Metcon Metcon (Time) 3 Rounds for Time:
50 Wall Balls
50/40 Cal Bike
50/40 Cal Row
Rest 2 minutes
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