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Friday

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

5 ROUNDS

:30 Row Fast

:30 Row Easy

-then-

DB Warm Ups

3 Rounds of:

:15sec DB Deadlift

:15sec DB Hang Clean

:15sec DB Front Squat

:15sec DB Push Press

Workout

Metcon (6 Rounds for reps)

6 Rounds of a 5:00 AMRAP:

200m Run

10 DB Devil’s Press

Max Burpees to 6in target in remainder of 5 mins.

*Score only total burpees completed. Start the next round with the run at minutes 5, 10, 15, 20, 25, 30

Warm-up (No Measure)

3 SETS

10 Rower Pike Ups

15 Glute Bridge Ups + :45 Glute Bridge Hold

20 Hallow Body Flutter Kicks

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