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WARM UP

5 Mins Bike/Ski/Row/Run

3 Rounds | 10 Min Cap
10 x Worlds Greatest Stretch
10 x Hand Release Push Ups
15 x Banded Pull Apart 

PERFORM

For Time | 20 Min Cap
30-25-20-15-10 x Calorie Bike/Ski/Row
25-20-15-10-5 x Dual Dumbbell Kettlebell Hang Clean & Press at 24/16kg
10-8-6-4-2 x Dumbbell Burpee