| Warmup 3 sets 5 thrusters/arm 20 double unders building to workout weight |
| Workout 5 rounds for time 9 single arm dumbbell thrusters 50/35 35 DU rx+ 70/55 OR 10 rft |
| Aerobic/Sweaty Finisher 8 rounds of 1:00 on 1:00 off You pick the machine/cardio |
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