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March 1, 2023

PART 1

On the Minute x 20: 

Minute 1: 10 Sit-ups + Max Dumbbell Snatches

Minute 2: 40s Row/Bike

PART 2

30-60 Seconds Per Movement/Per Side

-Cat Cow

-Table Top Thoracic Twist

-Anterior Shoulder Opener

-Eagle Arms

-Wall Angels

-Seated Neck

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April 22, 2024

Part 1 Max Rep Bench Press @ 85% * To Technical Failure Part 2 3 Rounds 20 Hand Release Push-ups 24 Cal Row/400m Run/ 16 Cal Bike 30 Kettlebell Swings ‍Time Cap: 18 Mins ‍‍

April 23, 2024

Part 1 3 Rounds 4 Turkish Get Ups Right Arm Rest 1 Min 4 Turkish Get Ups Left Arm Rest 1 Min Part 2 3 Rounds 8 Waiter Split Squats (Right) Rest 1 Min 8 Waiter Split Squats (Left) Rest 1 Min Part 3 3 S

April 24, 2024

Part 1 Max Rep Back Squats @ 90% *To Technical Failure Part 2 For Time: 400m Run/500m Row/1200m Bike ‍4 Rounds: 5 DB Goblets Squats 5 Strict Pull-ups/Inverted Bar Row 400m Run/500m Row/1200m Bike 3 Ro

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