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Monday 9.13.21

3 sets Of: Station 1 – 15 Dumbbell Bench Press Station 2 – 10 Kneeling Landmine Rows Each Arm Station 3 – 1:00 Hollow Rocks or Hold

2 Rounds: 25 Cal Row 20 Single-Arm Dumbbell Push Press Each (10/10) 15 Toes to Bar or Hanging Knee Raises 10 Burpees

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Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips

Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a