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January 25, 2023

ACTIVATION WORK 

 16 MIN EMOM 

MIN 1 - 12 Single Arm Upright Row (Right)

MIN 2 - 12 Single Arm Upright Row (Left)

MIN 3 - 8 Plank Up Downs w/3 second hold

MIN 4 - 4 Alternating 10 second Single Arm Overhead Hold (2/side)

BIKE WORK 

 16 MIN EMOM

 MIN 1 - Hard

MIN 2 - Recover

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