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W.O.D.

Monday Workout

SHIELD Crossfit – HIIT FIT

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Warm-up

3 Rounds

300m Row

10 PVC Pass Through + OHS

10 OH Lunges

Banded Hip Mobility

Strength

Shoulder Press (4 x 4 @75%)

HIIT: DB Strict Press 4 x 12

*4 x 10 Medball V UPS between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

HIIT

3 Rounds

3 min AMRAP

8 OH Plate Lunges (45/35)

8 Toes to Bar

2 min Rest

Crossfit

3 Rounds

3 min AMRAP

4 OH Lunges (135/95)

8 Toes to Bar