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Dynamic WU with Coach (No Measure)

Sweat, mobilize, activate with coach for 5-10 minutes.

Metcon (Weight)

3×8 Bent Over Dbl Db/Kb Row @ (3-1-X-1)

Superset each with a 100m farmers carry

Metcon (AMRAP – Reps)

6min Amrap

200m run

20 strict press @65/40 [95/65]

-rest 1:30-

6min Amrap

12 Goblet Squats @50/30 [70/40]

10 Tuck hollow [T2B]

8 burpees
Run=1 rep each round