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Saturday

Warm-up
Warm-up
Run 600M, bike or row 3-4 minutes
General Stretches down gym

1 set:
20 jumping jacks
10 synchronized pushups
10 ring rows

1 set:
20 skier jacks
10 synchronized burpees
5 pull-to-stands

1 set:
200m run
10 burpee high jumps
1-2 rope climbs

Metcon
Metcon (Time)
RX
5 Rounds with a partner
800M Run
50 Push-ups
5 Rope Climbs (15ft)

Intermediate
5 Rounds with a partner
600M run
40 Push-ups
4 Rope Climbs (15ft)

Beginner
5 Rounds with a partner
400M Run
30 Push-ups
6 pull-to-stands

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