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Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
Shoulder press 5x5
10 shoulder press (95/65)
10 kettle bell swings (53/35)
10 ball slams (25/15)
AMRAP 15 minutes
Then: 2 minute plank
Posted at 04:00 PM | Permalink
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