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Warm Up: 
200m 
100 Jump Rope 
50 Plank Taps 
25 Bird Dogs 
12 Glute Bridge 
6 V up or tuck up 


Performance: 3-4 Sets Building in weight: 
5/5 Single Leg RDL
7 Arnold Press 
10 Low Row 


Double EMOM
EMOM X 8
MIN 1- 7 DBL DB Snatches
MIN 2- 14 DB Suitcase Alt. Step Ups

-Rest 1:00-

EMOM X 8
MIN 1- 200m run
MIN 2- 14 DB suitcase Alt Reverse Lunges


Fitness: 3-4 Sets Building in weight: 
5/5 Single Leg RDL
7 Arnold Press 
10 Low Row


3 Rounds
2:00 Stations 
No Rest b/t Stations
1:00 Rest b/t Rounds


Station 1
Row 500m/400m 


Station 2
20 Burpees or Thruster 


Station 3
2:00 Max plank 
(Every break= 10 sit Ups)


Station 4
2:00 Max Wall Sit
(Every Break = 10 Lunges)


21-Day Summer Shred Ab Challenge, Day 5!