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Warmup: 3rds

1 minute cardio

10 shoulder taps (per)

30 second hollow hold

Mobility: overhead wall, chest, add, pigeon

Strength: 5rds

10 strict presses: build each round

20 sit-ups

*if you can’t build in weight, do max reps per set

Met Con: 10 amrap

10 push presses (dip drive)

10 front squats

10 burpees over the bar

After: 21 minutes intervals

2 minutes moderate

1 minute fast

*jog, bike, row

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