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Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: BB #95/#65 Met Con: Run 400 Pull up 12 PP 15 4 rounds Then: T2B 10 SQT 10 4 rounds