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Components

Metcon

Mayhem Affiliate - L.I.F.E. - Fri, Jul 14

Warm-up

7:00 Amrap
:30 Bike Erg
5 PVC Pass Throughs/Around World
5 Good Mornings
5 Air Squats
5 Dead Bugs r/l
5 Bird Dogs r/l

Metcon (Time)

Buy In - 30 KB Swings

5 Rounds
10 Ring Rows
500m Bike Erg

Cash Out - 30 KB Swings

Accessory

2:00 Walk or Bike

Mobility (1:00 each)
Banded Shoulder distraction
Standing Hamstring stretch
4 X Cats/Cows
Childs Pose c/r/l

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