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Workout

15 min dynamic hip and run based warm up

+

3 rounds

Row 500 meters

200 meter farmers carry #54-70 Kettle bells or dumbbells each hand (try not to drop kettle bells- no big deal if you do)

10 thrusters light weight

10 walking Lunges front racked (same weight as thrusters)

10burpees

+

400 meter walk cool down after 3 rounds.


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