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Friday, September 15. 2023


A. EMOM 12 minutes 

    min 1- Echo bike 10/8 cals 

    min 2- Row 10/8 cals 

    min 3- 15-20 GHD sit-ups 

B. 3 rounds for time

    25 Kb swings @ 53#/35#

    15 Box-jumps 24"/20"

     5 Wall walks


Masters

A. Take 12-15 mins to complete the following:

Close grip bench press x 11, 9,5,3reps; work up to a  3 rep max

B. For time:

    18-15-15-9-6

     KB sumo deadlift high pulls

     No push burpees

     50m sandbag carry between sets

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