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Warmup: 8!

Weighted Step-ups

Dips

Kettlebell Upright Rows

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Bench 10, 8, 6, 4, 2

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For time:

5 Dumpster dashes

50 Burpees

4 Dumpster dashes

40 Box jump & overs

3 Dumpster dashes

30 Pushups

2 Dumpster dashes

20 HSPU's

1 Dumpster dash

10 Ring MU's

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Endurance: meet at ECC @ 6 am ~ Coach Joe

5 Rounds for time:

500 meter row

20 burpees

30 DU's

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