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171030


1 REP MAX BACKSQUAT 10 MINUTE AMRAP 5 BURPEES 15 AIR SQUATS 30 DOUBLE UNDERS  


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200917

EMOM FOR 10 MINUTES 18/15 CALORIE ROW/ 12/10 CALORIE BIKE REST 1 MINUTE ALTERNATING EMOM FOR 10 MINUTES 1: 15 BURPEES AMRAP OF SINGLE JUMP ROPES 2: REST