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12/21/23

Warm up

EMoM3

5/4 cal bike as fast as possible

30 second active hang

then

9 wall facing squats

6 negative pull ups

3 wall walks


Conditioning ABABA

A-For time, 4 minute cap

4 rounds

12 barbell theusters 45/33

8 pull ups

4 burpees

B-4 minute rest


Workout A is an interval, treat it as such and try to improve your score each time

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