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A. Goblet curtsy lunges, 12 alternating x 4; rest 1:30 

15# KB.

B. Weighted Russian Twist, 14-18x3; rest 1 min 

12#. 

+

12 Russian KBS 45#
18 Cal bike 
Run 400m 
rest 2 min 
x3 

Round 1: 4:31.7

Round 2: 4:17.0

Round 3: 4:15.8 

+

Standing quad and hamstring stretch.