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Monostructural warmup:

1x

500 ski

1000m bike

500m row

Warmup

750m Row (sprint :10 every 100m)

20 cat cows

20 scorpions

Warmup:

3:00 Blood Flow

then

3rds

10 Scap-Pulls

“Salute”

Teams of 2

Run 400m

60 Clusters (115/80)

150 DU

Sunday Funday 

“Peanut Butter Jelly time” 

In teams of two 

Divide up the work 

AMRAP 22:

Teams of 2

12 cal bike or ski

9 burpee box jump overs

Warmup:

10-1 banded side steps

20 iron crosses

20 scorpions

20 Glute bridges

Warmup

2x:

500m Row/Ski (no bike except assault bike, sprint last 100m

10 Cat Cows

Warmup:

2x

16 lunges w/ Rotation

15

Warmup:

3:00 Blood Flow

then

2 rds:

12 S/A Windmi