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Unrated – Group Class

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Warm-up

2 sets

10 Calorie Row

20 Push ups

10 kettlebell swings

10 Single Arm Suitcase Deadlift (each side)

Strength

Shoulder Press (Work up to a heavy 2 rep in 8 minutes )

Metcon

Metcon (Time)

For time:

1000m row

50 sit ups

1000m row

25 overhead squats (135/95)

1000m row
20 min cap