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Mono warmup:

1000m Bike Erg (damper 10) or 800m run

500 Row (damper 8) or 400m Run

Warmup:

3:00 Blood Flow

+

2x

5 R

Warmup

2x: 

300m Row (Progressive every 100m)

10 Weighted Shoulder Circles

Warmup:

3:00 blood flow 

(:20 easy/:20medium/:20sprint)

+

20 Russian Baby Makers

Sunday Funday 11/17

2 Rounds 

2 Min AMRAPS 

1 Min Rest Between 

“Back to the grill again” 

For time 

In teams of two 

Divide up the work. 

Warmup:

3:00 blood flow

then

2rds:

10 weighted sh

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