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10 EMOM :
ODD Min:
4 bench press reps @ 73%

Even Min:
10 High-Knees + 10 Butt Kickers + 
10 Jumping Lunges + 10 Jumping Jacks

 

Metcon:

10 rounds, each for time:
15-30-45-feet shuttle sprint

Each sprint is 15 feet out and back,
then 30 feet out and back,
then 45 feet out and back (180 feet total).

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