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6/3

Rx-Delta

Scaled-Straight


4xs

Run 200 m

V up five reps

Ski or row 200 m

Russian twist 5/5

3xs

Run 400 m

V up 10

Ski or row 400 m

Russian twist 10/10

2xs

Run 600 m

V up 15

Ski or row 600 m

Russian twist 15/15

1x

Run 800 m

V up 20

Ski or row 800 m

Russian twist 20/20

 
 
 

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Rx+3 xs Rx 2xs Scaled 1x 1000 m run 30/24 cal ski 800 m run 30/24 cal row 600 m run 30 burpee pull ups 400 m run 30 (15/15) sandbag lunges 200 m run 30 dbl db thrusters

 
 
 
6/4

5 rounds-Building sets 8/8 single arm landmine presses 10 dbl kb swings 12 kb high pulls Amrap7 100 meter run 10 med ball over shoulder 100 meter run 10 med ball squats

 
 
 

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