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Workout for Thursday March 9th 2017


for 12 min cycle through

1 dot drill
3/3 turkish get ups
6 strict toes to bar/20s weighted hanging leg raise


with a partner, or a group of 3, every 4 min for 5 rounds

12/10 cal row
60m shuttle sprint

stagger people at 00:00, 1:00, 2:00 if needed


2 rounds

12/12 banded sleeper rotations
12/12 single arm banded face pulls