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February 27, 2018 by thao

2/28/18 QuickFit

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Warm Up: 3 Min
2 Rounds 20 Secs at each station
In Place High Knees
Air Squats
Samson Stretch
Spealer Rows

Shoulder Development: 4 Min

3×8-10  of Victory

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3×8-10 of Row

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Technique Review / Workout Brief:

Metcon: 14 min Cap
9 Rounds 
5 KB Thrusters
5 Pull Ups or Ring Rows
EMOM perform 5 Push Ups

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