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THURSDAY 2.20.20

LIFT 
18:00 Window 
4-5 Rounds 
10 DB Bench Press w/static hold 
10 DB Rows L/R
10 Turkish Sit Ups L/R
Down & Back Farmers Carry 
*All work is done AHAP but with maintaining stability and form.
**Slow and CONTROLLED 

METCON
16:00 EMOM for max reps 
1) Pull Up / Muscle Up 
2) Row for Cals
3) DB Box Step Up
4) Bike for Cals 

Women: 20-35#
Men: 35 - 50# 

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