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| Rony: GHD Sit-ups w/ a med ball |
Row 500m
Build up to a med/heavy overhead squat single
Dynamic Warm-Up
Strength:
ME Squat with bands (blue or greeen-strong)
Good Mornings: 3 x 5
MetCon:
"Fat Helen"
3 RFT of:
Run 400m
21 KB Swings 70#
12 Pull-Ups
Endurance:
Rest
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