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Warm up

1 min cal row moderate pace

3x3 KOT split squats-progress each round

1 min max calorie row

Strength-Front squat build a heavy 4

Conditioning-5 Rounds

Minute 1-2 Front squats

Minute 2-Calorie row 70% 1 minute max

Minute 3-Russian twists 30 seconds


Mixed Tabata

Hollow rocks

Db curls

Db skull crushers

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