Mobility/ Warm-up
limber 11
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Strength/Skill
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side
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Metcon
In teams of three, perform three sets each for time of:
Row 500 Meters
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If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
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Accessory Work
5:00 jump ropes