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06/05/17 "Pain Cave #1"

June 4, 2017

Warm-up: Coaches choice 5-7 min

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CoreWork: 5 round ( 10 min cap )

50 mb russian twist (total reps)

25 ab-mat sit-ups

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Stamina Conditioning: AMRAP 13

50 High knees (total reps)

21 KB lunges (total reps) RX 24/16 kg

12 Burpees

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Stamina Strength:

"Karen" ( 10 Min Cap )

150 Wall Ball for time

RX: 20/14 lbs

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