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Warm up

10 cal row

1 wall walk / 2 inch worm push ups

200 m run

2 wall walks/ 4 inch worm push ups

30 sec active hang

3 wall walks/ 6 inch worm push ups


Push press heavy 4

C2b pull up heavy 4



A 300 m run for time

B 2 minute ascending ladder

1-2-3-etc push presses

5 c2b pull ups/ jumping pull-ups

C 20 sec goblet squat hold

40 sec flutter kicks

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