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Warm-up 400M Run or 500M Row or 1000M Bike
30 Seconds per side Sampson/Pigeon/Thread the Needle/Iron Cross
2 Rounds:
5 Inch Worms
10 Spiderman Lunges
10 Jumping Squats
10 Pass Thrus
10 Good Mornings
2 Rounds
5 DB Hang Clean/side
5 DB Push Press/side
5 OH Lunges Steps/side Metcon Metcon (AMRAP - Rounds and Reps) 24 Minute AMRAP
12 DB Hang Clean and Jetk (50/35)[70/45]
12 DB OH Lunge Steps
12/10 Cal Bike Finisher Metcon (No Measure) 3 Rounds:
10 GHD Sit-ups
1 Minute Plank
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