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10/23/24

WARM UP

Worlds Greatest Stretch

100 m Jog

100 m Row

5 Inch Worm Push Ups + Long Jumps


ENDURANCE

2 Rounds

AMRAP8

300M Sprint- Run or Ski

100 m walk

Rest 1 Minute

AMRAP2

20 FT BearWalk

20 FT Long Jumps

Rest l Minnte

AMRAP8

300m Sprint - Row

100 m Slow

Rest 1 Minnte

AMRAP2

20 FT Bear Walk

20 FT Long Tunps

Rest 1 Min

 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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