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22Fit-Thursday, 2/23/23

30 sec seal jacks


30 sec bootstrappers


30 sec inch worms w/ shoulder taps



EMOM 9


M1 - :30 sec kb swings


M2 - 12 db thrusters


M3 - :30 sec up downs



1 min break



EMOM 9


M1 - :30 sec mountain climbers


M2 - 12 db renegade rows


M3 - :30 sec flutter kicks



1 min break



EMOM 6


M1 - 12 bent over plate rows


M2 - :30 sec box jumps/step ups

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30 sec high knees w/twist 30 sec butt kicks 30 sec seal jacks 2x through E2MOM 6 12 db thrusters 12 step-ups 1 min break E2MOM 8 12 kb swings 10 push-ups 8 up downs 1 min break E3MOM 9 200 M row 20 lu

30 sec seal jacks 30 sec butt kicks 30 sec inch worms 2x through 20 sec shuttle run 20 sec bear crawl 20 sec up downs 30 sec break 4 rounds 1 min break 20 sec squat jumps 20 sec lunges 20 sec heal roc

For Time: 50 Sit ups 40 Russian KB Swings 30 Wall Balls 20 Push Ups 10 Burpees 20 Push ups 30 Wall Balls 40 Russian KB Swings 50 Sit ups

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