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Components

Warm Up 4

Metcon

The Cell Gym 03.19.16

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Skills

Overhead Squat

Metcon

Metcon (Weight)

For Load
E2MO2M
2 Push Jerk
3 Over Head Squats

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