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Warm Up:

4 rounds

Shuttle runs

10 Push-ups

8 V-ups


Circuit 30:00

If exercising with a crew rotate when bear crawl hose pull is complete, if doing circuit alone, rotate every 60 seconds

Bear Crawl Hose Pull 50′

Ladder Press

Tire flip jump through

(flip, jump center then out other side, flip back)

Man Makers 30# DB


100 weighted sit ups,

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