SHIELD Crossfit – HIIT FIT

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Warm-up

400m Run

Line Drills

Hip/Squat Warm Up

Strength

Sandbag/DBall Squat

4 Rounds Max Effort (Until Failure) (100/80)

Metcon

Metcon (Calories)

4 Rounds

1 min Max Effort Cal Row

3 min Rest

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