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8/11/20

Warm Up:

2 Rounds

15 Side Lying External Rotations/arm

15 Cat/Cow

10 Inch Worms

Deadlift- 3x6 Start @ 40% of your 1 RM and build to your metcon weight

Strict HSPU/DB Strict Press- 3x3


Metcon 1:

For Time


15-12-9

Deadlift (275/185) or 70% of your 1 RM

Strict HSPU or DB Strict Press (40s/30s)

Metcon 2:

For Time

42-30-18

Sit Ups

Box Step Ups (24/20)

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