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Warm up:

400m ski x 1

3 rounds

10 air squat

10/10 leg swing

10 wall ball @10lbs

Sweat session:

40min cap

4 rounds for time:

200m row/run

10 wall ball shot

Rest 3min

3 rounds for time:

400m row/run

15 wall ball shots

Rest 3min

2 round rounds for time:

600m row/run

20 wall bal shots


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