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Monday 8.23.21

3 Rounds: Station 1 – 12 Barbell Bent Over Rows Station 2 – Dumbbell Death March 20 steps Station 3 – 4 Wall Walks

16:00 To Complete 3 Rounds: Row 500 Meters 30 Kettlebell Swings 15 Handstand Push-Ups or L-Seated Dumbbell Presses

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Thursday 12.9.21

Four rounds for time of: Row 500 Meters 1 Rope Climb 20/15 Calories of Assault Bike 10 Box Step-Overs (50/35 lb DBs to 24″/20″)

Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str