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Box Squats 5-5-5-5-5 Complete 3 rounds of the following: As many rounds as possible in 90 seconds:20 Double Unders50 pound Alt. Du…

Warm-up Alpha As Teams of 2 complete as many rounds of the following as possible in 20 minutes:Row 300 Meter20 pound Wallball 10&#…

3 Rounds – not for time7 toes to bar15 double unders7 squat cleans90 seconds rest 16.24 minutes to complete:25 toes-to-bars…

Warm-up Bravo Tabata Mash-upRussian Power Swings 53/35Air Dyne for Calories…

Every minute on the minute for 10 minutes : Hang Muscle Snatch x2 Complete as many rounds of the following in 15 minutes as possib…

Warm-up Echo x 2-3 rounds Wide Grip Press 7 Rep MaxComplete at many reps at each of the following stations as possiblein 90 second…

Box Squat 7 rep max3 roundsRow 90 sec 80-85%rest 90 Rest 2 mins 2 roundsRow 10 seconds HARDrest 90 Rest 2 mins Row 20 seconds HARD…

Hike 45-60 minutes outdoors…

Workout 16.1Complete as many rounds and reps as possible in 20 minutes of:25-ft. overhead walking lunge8 burpees25-ft. overhead wa…

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