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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 On the 2:00 x 5 Sets: 2 Front Squats Same Weight Across Sets Part 2 AMRAP 15: 7 Dumbbell Snatches (R) 7 Dumbbell Snatches (L) 450m Bike/200m Row 3 Rope Climbs/Lay to Stand/18 Plank Row Alt/1

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