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Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets

10 Dumbbell bench press *Heavy as you can while doing them unbroken

10-20 Push ups *Keep a rep count you can do unbroken and still challenging!

 

WOD ( Workout of the day ) 

8 Rounds for time

400m Run

2 minute rest between runs

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