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Warm up

2 minute row

10 goblet squats with a pause

30/30 second side plank

20 swings

5 inch worms


5 rounds for time (30 minute cap)

12 deadlifts (use your 20 rep number)

9 burpee box jumps

6 strict chest 2 bar pull ups

3 wall walks/ 8 inch worm push ups

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