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500M ROW
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3 ROUNDS

6+6 SINGLE ARM KB SWINGS

6+6 FRONT RACK KB SQUATS

6+6 KB SINGLE ARM STRICT PRESS

MONDAY 19 JANUARY 2026

Strength

STRICT PRESS

5 SETS 3 REPS HEAVY

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METCON

EVERY 5 MINS FOR 5 ROUNDS

200M RUN

30 RUSSIAN SWINGS

20 GOBLET SQUATS

10 BURPEES OVER KB

©2025 by The Forge.

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