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3 Rounds:
Run 200M
10 Lunge with a twist
5 reverse grip pvc press
10 lateral raises with plates
15 min to find your heaviest single
3 rounds for time of:
10 Push Jerks, 185/125 lbs
Run, 400 m
Goal: Sub 10 min
Weighted AbMat Sit-up 3×20
Use the heaviest weight you can for each set.
Rest as needed between sets.
Banded Shoulder Stretch
1 min/side
