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WOD

WARM-UP
AMRAP x 5 MINUTES
50m Shuttle Run
8 Tempo Air Squats (30X1)
* 8 Ring Rows

STRENGTH
EMOM X 14 MINUTES
MIN 1 – 5 Tempo Back Squats (30X1)*
MIN 2 – 20 Alt. DB Hammer Curls
*Increase weight each Set.

WORKOUT
5 ROUNDS FOR TIME
50 Double Unders
25 Air Squats
12 Pull-ups

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