Sunday, December 8

:30 seconds each x2 rds PVC pass throughs PVC overhead squat Alternate box step ups Glute bridge The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups Metcon (Weight) Alt EMOM 20 Min 1: 5 Hang Power Clean Min 2: 10 Box Jumps Min 3: 5 Push Jerks Min 4: 15 Cal Row

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