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20 MIN EMOM
MIN1 - 6 Half Kneeling Windmill Press, Right
MIN 2 - 6 Half Kneeling Windmill Press, Left
MIN 3 - 6 Dumbbell Waiter Squat, Right
MIN 4 -Dumbbell Waiter Squat, Left
MIN 5- 2 Laps HEAVY Farmer Carry
18 MIN EMOM - BIKE WORK
30 Second Sprint/30 Seconds Recovery
Part 1 - Bench Press Build to Heavy Single Part 2 AMRAP 7: 1250m Row Max Bench Press Directly Into... AMRAP 5: 750m Row Max Bench Press Directly Into... AMRAP 3: 350m Row Max Bench Press
Part 1 - Overhead Squat E2MOM x 5 rounds Complete 3 sets of the following complex: 1 Good Morning + 1 Behind the Neck Press + 1 Overhead Squat Part 2 42 – 30 – 18 Alt DB Snatch 15 – 12 – 7 Strict Pull
3 Sets 1 Set = 3 Rounds 20 Double Unders / DB Hop Overs/30 Single Skips 11 Dumbbell Squats 7 Toes to Bar/hanging knee raises/weighted sit ups/Lying leg raises *Rest 1 Minute Between Sets