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7/9/24

WARM uP

2 Minute Bike

20 Sec Goblet Squat Hold

2 Minute Row

2 wall walks or 4 inch worm Push ups


CONDITIONING

A•B-A •B

A- 4 Minute Cap

Men 21-15-9, Women 15-12-9

Wall Ball 14/10

Cal Bike

Rest 2 Minutes

B-4 Minute Cap

1000/800 m Row

Rest 2 Minutes

 
 
 

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Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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