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F3- Schrute House Of Pain
Pax: Dora, Southie, Brogan (Q)
Warmup
Run library loop- 1 mile
Baby Arm Circles in lunge position 10 reps forward and 10 reps backward
10 blockees
Don Quixotes 10 reps each sideRifle carry to shelter house- 50 yds
Upright rows 12 reps
10 reps of Worst Merkins Ever (Wide, Normal, Diamond position)
Box Jumps 1 min
Goblet squats 20 reps
Rest15 reps of tricep dips
10 reps of Wheel of merkin( incline, right hand on block, feet on block, left hand on block
Bulgarian Split squats 10 reps each legPull-ups AMRAP
Rifle carry back to carsEnd with COT
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