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05/28/2019

Warm Up

3 rounds

- 30 second row/bike/ski

- 8 sumo KB deadlifts

- 8 box step overs


Conditioning - 22:30

Work: 1 min

Transition: 15 seconds

Stations

3 rounds

- Row (calories)

- Turf length walking lunge + max burpees

- Bike (calories)

- Suitcase alt Box step over @ 35/20 (1 DB)

- Ski (calories)

- 50 double unders or 50 single unders and max Russian KB swings @ 53/35


Core 8min AMRAP (or Remaining time)

- 30 sec suitcase carry (each side)

- 5 barbell roll-outs

- 10 V-ups

-20 sec super man hold

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