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EMOM FOR 10 MINUTES:
A) 12 ALTERNATING ARNOLD PRESS
B) 12 CHEST RAISES
EMOM FOR 10 MINUTES
A) 12 SEATED SHOULDER FLYS
B) 12 SEATED FRONT RAISE
EMOM FOR 10 MINUTES
A) 20 ALTERNATING DEAD BUG HOLDING
WEIGHT OVERHEAD
B) 10 RUSSIAN TWIST COMBO
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EMOM FOR 24 MINUTES:
A) 20 SKATERS
B) 15 JUMP SQUATS
C) 10 BURPEES
D) 30 SECONDS PLANK
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility