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Weightlifting
Four sets of:
Shoulder Press (4-6 reps @ 20X1)
Rest 90 seconds
Hollow Body Hold (Can rock as well)
Rest 90 seconds
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Metcon
In teams of three, complete four rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)
250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)