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WARM UP
2 rds
10 Shuttle Runs
8 Jumping Air Squats
8 Push Ups
5 Pull Ups
Dynamic Stretch
STRENGTH
DB Bench Press
8-6-4-(2)2
WOD
AT THE CORE
10 rounds of;
15 Hollow Rocks
5 OH Squat 115/85
ICING
Run 3 200’s weather permitting
Bill’s Bike Tabata (Bike Forward, Swim, Bike Backwards, Push Pull)
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