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Components

Metcon

Mayhem Affiliate - L.I.F.E. - Fri, Jul 21

Warm-up

Assault bike (8 sets)
:20 sec work/:10 sec rest

Into

3 rounds
:15sec Plank
5 Hand Release Push ups
5 Deadlift
*add weight to bar after each round

Metcon (Time)

Teams of 2
3 Rounds
45/35 Cal Assault Bike
45 Sit Ups
30 Push Ups
15 Deadlifts

Accessory

Walk 3 down and back

Mobility (1:00 each)
Form roll: Hamstrings/Quads/Lower Back
Seal Pose

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