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Strength

1a. 4x8 each leg Back rack lunges @50-55% of 1RM back squat
-rest 30secs-
1b. 4x10 Ring rows (feet elevated for more challenging)
-rest 1min-

WOD

10min AMRAP

5 Wall balls 20/14
5 Burpees
10 Wall balls
10 Burpees
15 Wall balls
15 Burpees...... continue to add 5 reps each set until 10mins is up



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