Friday, November 22nd

Warmup: 10 minutes of

1 Dumpster Dash

5 box step ups

5 kbs

5 pushups

5 jumping jacks

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Buy-In: 4x30 second plan holds

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Strength: Kettlebell Row 4x10 (on each arm)

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WOD: 5 Rounds of

Max rep Bench Press @ Body Weight

Max rep Pullups

400 meter run