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RIP

Teams of 2

For time 

1000/750m row buy in

Warmup:

EMOM 12:

1. :45 machine

2. 12 pushups with rotations

3. 14 Cossack Squats

Mono + warmup: 

6-9-12-15-12-9-6 cal

Warmup:

3:00 Blood Flow +

Warmup

2x: 

300m Row (Progressive every 100m)

Warmup:

3:00 blood flow 

Solo”

22 Min AMRAP 

22 Wall Balls 

22 Cals 

22 DB Renegade Rows 

22 Weighted box step ups 

22 V-ups 

“Double Feature” 

In teams of two 

12 Min AMRAP 

“Team DT” 

Alt Rounds 

“You go, I go”

12 DL 

Warmup:

2 rounds

:90 bike/ski/row (progressive every :30)
5/5 single-arm Side Plank Shoulder Circles

10 Scap Pull-ups 

5 KB Windmills, each side 

10 Reverse Goblet Lunge

Warmup:

Machine

100m/200/300/400/500m sprints

:15 rest in between

Into:

10 cat cows

20 banded Good Mornings

10 scap Pull-ups

20 banded Squats