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5/20/23

Warm up

1/4 mile run

20 second active hang

20 second plank

20 second wall facing squat hold

2 rounds of

5 negative pull ups

10 negative push ups

15 negative banded squats


Conditioning

ABx4

A-AMRAP4

5 cal bike

10 wall ball

15 push ups


B-AMRAP4

100 meter run

8 high swings 53/35

6 pull ups



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