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Flows are an efficient way to get a great full body workout in and combine resistance and cardio training. Next time you’re short on time try completing a few rounds of this flow:

4 x Single-Arm Swings
4 x Rack Prisoner Get Ups
4 x Rotation Overhead Press
4 x High Pulls
4 x Snatch

* Complete all reps on one side, then swing to change hands seamlessly and repeat on the other side.


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