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10/24/25

A or B

A-AMRAP30

30 second wall sit

30/30 flutter kicks

30 second hang

30 hollow rocks

30/30 second side plank

30 kb swings



B-Run, row, bike or ski

10 minutes slow

4 rounds

4 minutes fast

4 minutes slo

Then

10 minute walk

 
 
 

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