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March 28, 2023

Part 1

Every minute for 18 minutes - 3 Rounds

1:00 - 8 Slow Single Arm Dumbbell Shoulder Press (4 count up, 4 count down), RT

2:00 - 8 Slow Single Arm Dumbbell Shoulder Press (4 count up, 4 count down), LT

3:00 - 16 Reverse Single Leg Raises (8R then 8L)  

4:00 - 12 Braced Squat to Parallel  

5:00 - 40 Sec - Alternating Wall Sit Leg Extensions  

6:00 - 8 Tall Kneel to Heel Sit


Part 2 - BIKE WAVES

8 Rounds (20 Minutes)

90 Seconds Bike

30 Seconds REST

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Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs

5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)

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