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Thursday

Warm up

7 min of continuous work

200m row

3 worlds greatest stretch

10 air squats

Strength / Skill

Push press

2-2-2-2-2

work up to a heavy set of 2

Workout of the day

100 wall balls 20/14#

Every 20 reps you will perform 15 burpees

For time with a 12:00 min CAP