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Warm-up
10 EMOM
100 m sprint
10 squat jumps
10 jump lunges
100 m sprint
10 squat jumps
10 jump lunges
Metcon
(AMRAP – Rounds and Reps)
20 AMRAP
11 bent over rows
40 plate overs
17 push press
11 chest press
40 depth jumps
17 reverse fly
11 bent over rows
40 plate overs
17 push press
11 chest press
40 depth jumps
17 reverse fly