Thursday, September 18th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet reverse lunges,

20 meter ovehead single kb carry

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WOD: 10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set