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9/22/23

Warm up

5 minute mixed cardio 80-90%


Circuit

A-B-A-B

A-AMRAP3

7 wall ball

7 db hammer curls


Rest 1 minute


B-AMRAP3

7 kb high pulls

7 dips


Extra credit

3 rounds

10 rear delt flys

20/20 second side plank

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