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| Get some B-Ash! |
Row 400m, Run 400m
Burgener Warm-up/Skill Transfer Exercises
Dynamic Warm-Up
Strength:
ME Squat with bands
Glute Ham Raises: 2 x max reps
5 RFT of:
5 Deadlift 275#
10 Burpees
*Scale as needed
Endurance:
Run or Row: 200m, 400m, 800m, 400m, 200m, rest 1/2 completion time
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