WARM UP
2:00 machine, speeding up every :30
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Then 2 Rounds:
20 KB Swings
15 Goblet Squats
10 Gymnastics Kips
5 Kipping Knee Raises (toes to bar on R2)
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STRENGTH
Super set:
Back Squat
Banded pull up
8x3
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WOD
21-15-9
Knees to Elbow / Toes to Bar
Calorie machine