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Warm up: 500 meter row, good mornings, glute ham raise, sit ups, walking lunges, hip stretches
1 . 3 Sets of:
2 Overhead Barbell Lunges Per Leg
2 Hip Bridges w/ barbell on bench
2 . Every Minute on the Minute for 15 Minutes:
1st Minute: 2 Power Cleans
2nd Minute: Right # of Muscle ups
3rd Minute: Calorie Bike
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