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4 X 800M Run
Rest 1:1
Record total working time.

Buff & Shine:
5 sets of:
5 bicep curl + 10 strict press + 15 bent over rows. Use Oly bar.

 

CF42s Express:

5 rounds for time of:
12 dumbell hang power cleans
12 pull ups

Finisher:
Tabata superman hold