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Wednesday, March 23, 2022


A. Deadlift x 5 tng reps every 2:00 x 5 sets @ 75% of 1RM

B. 3 rounds for time

400m run

15 box jumps 30,24

15 strict pull-ups


Masters

A. EMOM 12 min

Min 1- 10 DB seated z-press

Min 2- AB 30 sec at hard effort

Min 3- barbell glute bridge @ 10X2 x 10

B. 12 minAMRAP

6 pull-ups/ring rows

8 no push-up burpees

12 deadlifts

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