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10/19/23

Warm up

200 meter run

1 minute bike

30 second handstand hold

10 wall facing squats


Conditioning

3 rounds

At the 0:00, 8:00, 16:00

For time

200meter run

20 thrusters 45/33


At the 4:00, 12:00, 20:00

For time

200 meter run

15/12 calorie row


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