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SPECIALITY CLASS SWEAT

Warm-up

10 MINUTE EMOM
20 AIRSQUATS
20 LUNGES
20 PUSHUPS
20 SIT UPS
20 MOUNTAIN CLIMBERS
20 VUPS
20 CHERRY PICKERS

Regular WOD

Metcon (No Measure)

10 MINUTES OF ABS.....

30 SECONDS OF GHD X 3
30 SECONDS OF BARBELL SITUPS
30 SECONDS OF RUSSIAN TWIST
30 SECONDS OF SCISSORS

WORKOUT #2

Metcon (No Measure)

60-20-10
ROWING
WALLBALLS

60-20-10
BIKES
BALL SLAMS

60-20-10
PULLS UPS
GLUTE BRIDGES

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