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Warm-up
500m Row
1 min hold reclined squat stretch on wall
1 min couch stretch on wall, each leg
2x
Spiderman Lunge Down
Side Step Lunge Back
10 Wall Ball
Weightlifting
Back Squat (4 sets x 6 reps @ 70%)
Metcon
Metcon (AMRAP – Reps)
E3MOM:
30 seconds/30 sec rest Pistols
30/30 Push ups
30/30 Sit ups

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