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
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