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A1. Dumbbell Romanian Deadlift 5 x 8-10
A2. 1/2 Kneeling Press 5 x 7-9

Every minute on the minute for 10 minutes:
Odd: 1-handed Hang Dumbbell Split Clean and Press, Offside
Even: Odd: 1-handed Hang Dumbbell Split Clean and Press, Strong side


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Warm Up Uniform

Team Workout – 18 minutes
Sit-ups, max reps
AG Walks
Elevated Body rows, max reps
Low Bear Crawls

The AG walkers and Bear crawler, relieve the other two stations. Score is total reps of Body rows and Sit-ups.


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A1. 1-handed Suitcase Deadlift 5 x 7-8
A2. 1-handed Dumbbell Bench Supported Press 5 x 8-9 

Team Workout:
AirDyne For calories
35 pound Skiier swings, 50 reps

Partner 1 AirDyne for calories while partner 2 completes 50 35 pound ‘Skiier swings’. Upon completion switch stations.



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Turkish Get-Up Practice

Complete as many rounds as possible in 30 minutes:
1-handed Farmers walk 80Left/80Right #heavy
Birddog 14 alternating, 2 second hold
Spider Crawl 44′
Side-plank 30/30 seconds