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Warm-up:

400m Run
500m Row
1000m Bike
*Order doesn’t matter.
-then-
2 min each side of hip mobility.

Metcon:
RX
25 Minute AMRAP
5 pull-ups
10 push-ups
15 Air Squats
Run 100m

LITE = Ring Rows.

Strength:

Make up a missed lift from this week.

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