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Cardio Primer: 6RFP
150m row erg
5 Deficit HSPU

Lift: 12 min To est.
3RM Thruster

Wod: 5r
400m run Speed
15 Thruster (unbroken)
ME pull-ups (Goal:21-15-15-15-9)
2 min rest (AR?)

Core buy out:
Palof Hold
3sx1:00 min each side

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