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W1: Sled push@ half your body weight, work 20sec /rest 10 sec (x8) W2: 5 burpees, 1 min sprint (x6) rest 1 min between sets

W3: 1 rope climb, 200m run, 20 push ups, 500m row, 20 T2B's, 400m run, 1 rope climb, 800m run, 20 Pass throughs, 1000m row

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