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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
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