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EMOM 6 Min
Odd: :45 second row
Even: 3 roll over V-sit
5 ring row
20 Plate hops
Use heaviest weight for each set.
3 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 Chest-to-bar Pull-ups
Goal: Sub 15 min
Smash/Roll Calves and Lats
:90 sec-2min/side
Hip Bridge
2 x :45 sec
