OMINOUS
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Strength and cardio
Warm-up
2 × squats
4 × jumping jacks
2 × push-ups
4 rounds
Frankenstein kick
Knee to elbow
Arms overhead
30 seconds on each side
3 cycles of the warm-up
Workout
Heavy double kettlebell
Clean
Press
Squat
Row
4 minutes AMRAP
2 minutes rest
4 cycles
Scoring is rounds multiplied by weight
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