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Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 front squats @ 85% of Fridays max.

 

WOD ( Workout of the day ) 

3 Rounds for time : 18 minute time cap

500/400m Row

400m Run

30 GHD Sit ups

Lv. 2 – 15 GHD Sit ups

Lv.3 – 20 Sit ups

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