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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

20-30-40-30-20
tuck crunch
db squat
jumping lunge

Finisher #1

3sets
100″ farmer carry
100″ front rack carry
100″ over head carry (both arms)
rest as needed between sets

Finisher #2

in 3 attempt Find a 1 RM
60 sec weighted plank


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