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Warmup Row 250 meters 10 air squats 10 kettlebell swings 10 push ups 10 ab mat situps Row 250 meters 10 air squats 10 kettlebell swings 10 push ups 10 ab mat situps Row 500 meters Strength [...]

Warm Up For 3 minutes: Pick a partner. One of you does 8 ball cleans, the other does burpees. When you get to 8, switch places. Then 3 rounds of: 10 Good mornings with a PVC 10 air squats 10 hip [...]