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Warm Up

Banded shoulders  

Stretch calves and hamstrings  

2 min. run around room

2 rounds

10 deficit push ups  

10 deficit squats

Strength 

Deadlift

10-5-3-2-1-1-1

WOD 

Tabata

Row (cals)

Hang power cleans 35/45

Burpees

Push press 35/45

Post 

5 min. abs