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We have Zolpic weightlifting at 4
Skill
Bent over Rows 2x8, 2x6, 2x4
Pendlay Rows 3x8
WOD
5 Rounds
8 Push Presses (75/115)
16 Push ups
24 Double Unders (48 singles)
32 Dying Bugs
Then,
40 KB Swings (just once, 35/53)
ABS
3 Rounds of:
2 mins Bicycles
2 mins Horizontal Scissors
2 mins Hollow Rocks
Cardio
24 mins ;30 on/:30 off (any machine)
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