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040714

30 min @ moderate effort:
100m run,
15 step-down box jumps,
15 KB Swings,
15 Abmat sit-ups,
30 OHWL,

Skill: Chest to bar 5 Rounds16 Calories 8 Plate squats 8 Plate row 50’ Plate overhead walking lunges

In 8 sets, work to a heavy set of 2 deadlifts, not touch and go 5 sets, every 3:00 minutes:10 heels elevated goblet squats10 feet

9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12