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21-15-9 FS KBS RUN (Time)

21 Front Squats

21 Kettlebell Swings

400m Run

15 Front Squats

15 Kettlebell Swngs

400m Run

9 Front Squats

9 Kettlebell Swings

400m Run

RX- 115/75, 53/35

RX+- 135/95, 70/53

M1- 75/55, 35/26

M2- 55/45, 26/18

-OR-

21-15-9 FS KBS ROW (Time)

21 Front Squats

21 Kettlebell Swings

500m Row

15 Front Squats

15 Kettlebell Swngs

500m Row

9 Front Squats

9 Kettlebell Swings

500m Row

RX- 115/75, 53/35

RX+- 135/95, 70/53

M1- 75/55, 35/26

M2- 55/45, 26/18