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Back Work: Don’t forget the 7am outdoor class!

Strength: single arm DB row 5x10

Met Con: 21-18-15-12-9-6-3

Burpees over the DB

Push presses (per)

Start with 400m run

End with 400m run


Warmup: 3rds

200m run

10 scorpions

10 hip extensions


Mobility: child, chest, add, dislocates

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