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03/02/2019

Warm Up

3 rounds

- 3 of 3 push-ups

- 6 RDLs @ 45/35

- 8 box step-ups (alternating)

- 2 shuttle runs


Strength/Skill

- 4 x (8-15) ballistic push-ups

- 4 x 12 SL RDLs (6 each leg)


Conditioning - 16 min

Partner (teams of 2)


Part A - 8 min

- row 1800/1600 meters (as a team)


...while other partner is working on....


AMRAP

- 10 burpees

- 10 suitcase box step-ups


Part B - 8 min

- bike 2.5 miles (as a team)


....while other partner is working on...


AMRAP

- 10 deadlifts @ 135/95

- 2 shuttle runs (down & back = 1)


*rotated as needed between the row and the bike*

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