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Warm-up 500m Row
30 Seconds Per Side Sampson, Pigeon, Iron Cross
2 Rounds:
5 Inch Worms
10 Spiderman Lunges
10 Pass Through
10 OHS
10 Good Mornings Metcon Metcon (AMRAP - Reps) 3 Rounds for Reps:
1 Minute Max Effort Bike (cals)
1 Minute Rest
1 Minute Max Effort Burpees
1 Minute Rest
1 Mintue Max Effort Row (cals)
1 Minute Rest
1 Minute Max Effort Wall Balls (20/14)
1 Minute Rest
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