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Monday, April 15, 2024


For time

Run 800m

30 Kb swings @ 70#/53#

15 burpee box-jump overs 30"/24"

Run 600m

20 Kb swings

10 burpee box-jump overs 30"/24"

Run 400m

10 kb swings

5 burpee box-jump overs


Essentials

A. Take 15 min to complete 3-4 sets:

     A1. Dual DB tricep kickbacks x 15

     A2. Seated banded lat rows x 20

     A3. Single leg KB Romanian deadlift @ 30X1 x 8/leg

B. For time

     21-15-9

     Row for cal

     Dual DB thrusters

     Pull-ups/banded/jumping/ring rows

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