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3 rounds
250m row
21 good mornings (Rx+ hip extension)
21 abmat sit-ups (Rx+ ghd sit-ups)
400m run
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30 min EMOM-6 rounds Min 1: 12/10 cal ski Min 2: 12 wallballs 20/14 Min 3: burpee broad jump Min 4: 12/10 cal row Min 5: 200m row
4 rounds: 20 overhead squat 115/75 20 box jump 30/24
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