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07/23/2019

Warm Up

6 min AMRAP

- 45 seconds machine

- 3 of 3 position push-ups

- 5 box jumps

- 10 strict sit-ups


Conditioning

15 min AMRAP

- 15/12 cal machine

- 20 KB swings @ 53/35 (RX+ 70/53)

- 15 medball sit-ups @ 20/14 (RX+ GHDSU)

- 30 push-ups

- 15 box jumps @ 24/20


Accessory/Core

12 min AMRAP

- 10 body saws

- 10 strict sit-ups

- 15 hip extensions

- 20 Russian twist (select weight)

- 30 sec side plank (each side)

- 1 min suitcase farmers carry (each side)

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