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Warm Up: 

  • 400m Jog 
  • 200m Row 
  • 10 Cal Bike 

 

5 min EMOM…..
12 DB Thrusters

 

5 Min EMOM…
10 chin ups or heavy rows  

 

5 min EMOM…..
16 DB Lunges

 

5 min EMOM…..
20 Bench Dips 

 

5 min EMOM…
20 Jumping Squats

*rest one minute between stations 

 

Cashout:  Coaches Choice 


Strength Training:

  • Deadlift = 5 x 3

  • Seated Low Row = 4 x 8

  • Face Pulls = 3 x 12

  • Hammer Curls = 3 x Rep