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6/14/24

WARM UP

1 Minute Row

5 Inch worm Push ups

5/5 Single Leg Deadlifts

5 Burpees

5/5 Reverse lunges


Conditioning

ABCBD

A • 0:00-3:00

3 Minute Time Cap

30 Power Cleans 135/95

Rest 2 Minutes

В - 5:00 - 8:00

3 Minute Time Cap

3 Rounds

3 wall walks

6 Bupees

9 Cal Bike

Rest 2 minutes

C- 10:00 - 13:00

3 Minute Tine Car

40 Deadlifts 135/95

Rest 2 minutes

B-15:00-18:00

3 Minute Time Cap

3 Rounds

3 wall walks

6 Bupees

9 Cal Bike

Rest 2 minutes

D-20:00-23:00

3 Minute Time Cap

50 barbell curls 45/33

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