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Warm up

2RNFT

200m row

10 burpees

30” wall sit with band around the top of the knee

30” front rack stretch

 

 

Teams of 2

 

300 cals on the rower

Every 2’ switch with your partner

**Each partner must complete 10 Front squats @135/95 + 10 Burpee over the bar in order to get on the rower

 

Scales

 

Front Squat

L1: 115/85

L2: 95/65

L3: 75/55

L4: 45/35 or Goblet squat