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Wednesday 06302021

Warmup

4rds

Tabata 30 sec on 10 off

Scap pull-ups

Line hops

Shoulder taps

Plank holds

Air squats


Bent over rows

5x8

Work to heavy 8 reps


Bench press

7x2 reps 78-90%



Wod

weighted VEST 20/14 lbs


4 rds

20/16 cal row

400m run

20 burpees to 6” target


Level 2

16/12 cal row

300 m run

15 burpees


Subs

Ski bike erg same

Assault 16/12

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