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Monday, March 15, 2021


A. Row 250m or AB 15/12 cal; rest approximately 1 min @ hard but sustainable pace x 6 sets

B. AMRAP 10 min

20 Alt DB snatched 50,35

15 burpee box jump overs 24,20

C. Extra credit:

3 sets

15-20 ghd sit-ups

25 knee ring tuck ups

30 sec side plank/side

Masters

A1. Seated SA DB strict press @ 3030 x 10/arm

A2. Alt bicep hammer curls x 10/arm

A3. Banded tricep pushdowns x 25-30

X 3 sets

B. 10 min AMRAP

8/5 cal AB

10 Single DB box step ups

5 jumping pull-ups/ring rows

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