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10 June 17

Warm up :30 Second Plank 10 Banded Good Mornings

10 GHD

10 Total reps : Single Arms KB Suitcase Deadlifts 2 Rounds

Strength -

Establish a 1 RM Deadlift

Conditioning

5 MIN AMRAP @ 80% Effort

15 Box Jump Step Downs @ 24/20

10 Toes to Bar

5 Deadlifts @ 275/ 165

Rest 5 Min

5 Min AMRAP @ 80 % Effort

15 Cals Bike

10 Sang Bag Cleans

5 Burpees over the Sand Bag

Rest 5 Min

x 2

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