10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
Work Sets - E3M
3 Reps @50%, 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: 30 Min AMRAP
10 Double Russian KB Swings - 35/18 L1, 44/26 L2, 53/35 L3
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
15 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
25 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
50 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry