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Warm up

1/4 mile run


20 second squat hold

20 second rkc plank hold

Then 3 rounds

3 calorie ski

5 cal row

7 wall ball


1/4 mile run

500/400 meter ski

1/4 mile run

500/400 meter row

1/4 mile run

50 wall ball

1/4 mile run

25 burpees

1/4 mile run

200 foot sled push pull

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