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Warmup: 

3 minutes roll out

30 seconds back extentions

4 minutes of Turkish Get ups

30 seconds HS Holds

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4x3 minute AMRAP's with 2 minutes rest between each round

10 KBS 70/55#

10 Box Jumps and Overs

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3x8 OHS ~ Moderate weight

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Endurance: Meet at ECC @ 6 am

15, 20 or 30 minute out and back

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