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Warm up 44 (No Measure)
14 Med Ball Clean and Thruster
10 360 Med Ball Twists (per/side)
14 Med Ball Sit Ups
14 Med Ball Push Ups
+
DeFranco’s Simple Six
L-Seated Shoulder Press (3×10)
Use KB/DB
Pendlay Row (3×10)
Bradley Rope (Time)
10 RFT:
100m Sprint
1 Rope Climb
100m Sprint
10 Burpees
30 sec Rest
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