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Thursday June 13

Warmup ALL: 400 meter run Then 2 rnd 10 Plank C.A.R's (per arm) 10 beat swings on bar 10 Band plank lateral pulls Strength ALL: Floor press + renegade row (4 X 8) 4 sets 8 Floor press (bar) (HAP) 8-10 Renegade row (per side) (db) :30-:40 side plank (per side) *rest 90 sec between sets ** track floor press weight. ***Close grip on floor press Metcon ALL: Metcon (AMRAP - Reps) 4 rnd of 1 min work/ :10 sec transition A) Cal ski B) 50 meter box push = 1 rep C) Tire flip/ sandbag over shoulder D) Double under/ Heavy rope single under E) Rest * Score will be total reps each rnd Cooldown ALL: Metcon (No Measure) 5 min foam rolling Legs and Lats 

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