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Warm up

4 minute bike or row-Remember number

Circuit-4 rounds

45 seconds on/ 15 seconds off

Double/ single unders

Russian twists

High swings



4 minute bike or row (same as warm up) race your warm up score

Rxtra credit

Barbell row-3x10

Rear delt flys-3x10

Tricep rope 3x10

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