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Tuesday, January 10, 2023


A. For time with partner:

12 min time cap EMOM alternating movements 

Min 1: 50 second Max Echo/Assault cals 

Min 2: 50 second Max Burpees 

EMOM is done when the partners complete 120 burpees and 120/90 cals on the Bike 

*if you finish all reps of a movement before 12 min then that movement becomes rest 

*If you biked last week, row today! 

B. 8 minute AMRAP 

20 Double unders or 40 single unders 

15 Ab mat sit-ups 

7 Kb swings @ 53# /35#

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