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| My poor mom, no it's not torture. It's ROM and flexibility work... |
Row 500m
Dynamic Warm-Up/Burg WU
Strength:
ME Press with bands
CG Bench: 2 x 10
MetCon:
21, 15, 9 for time:
KB Power Snatch 53/26# (each arm)
Box Jumps 24/20"
Skill:
Turkish Get-ups
Endurance:
Run or Row: 3 x (400m easy, 400m hard) Keep all intervals within 3-5s of each other
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