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11.12.2021

Warm up:

1 round

200m row

200m run


2 rounds

10 air squat

10 shoulder tap

10 bird dog

10 deadbug

10 banded GM


Saturday Sweat

Time Cap: 40min


5 rounds for time:

20 wall ball shots

20 Dual DB Deadlift


Rest 2min


4 rounds for time:

15 cal machhine

20 DB Front squat


Rest 2min


3 rounds for time:

20 DB snatches

15 burpees over the DB


Rest 2min


2 rounds for time:

600m run/row

600m ski/row

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