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Warm Up
Group Dynamics & Mobility
Gymnastics
EMOM 15’
Min1 Kipping Pull Up 2-4 reps for quality
Min2 Perfect gym push up 6-10 reps
Min3 DU practice for 40”
Aerobic Capacity
500mt Row
400mt Run
250mt Row
200mt Run
-no rest b/w row and run, rest 120” after whole round then repeat