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Warm up:
200m Run
15 Scapular Push-ups
30 Back Ext
250m Row or 0.4 Bike
15 Scapular Pull-ups
30 PVC Good Mornings
250m Row or 0.4 Bike
15 Scapular Push-ups
15 V-ups
250m Row or 0.4 Bike

3 min clock

300m Row or 0.6 Bike
then max effort (unbroken) push press
rest in the remaining time

Repeat 2 more times
Score = total # push press

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