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Components

Metcon

Front rack lunges

Hard work Monday's

Metcon (Calories)

Bike progression

3 sets-
5 rounds
20/16 cal fast---60 seconds easy
*no rest between rounds
**2 min rest between sets

Metcon (Time)

5 rounds
15/12 cal row
15 box jump overs 24/20"
15 deadlifts @ 102/70k

Front rack lunges (3x20 altenating)

Increasing each round as possible

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