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Monday, March 18, 2024


For time

Run 800m or Echo bike 50/32 cals

+

5 rounds

10 DB snatches R

10 Single arm DB overhead lunge R

10 DB snatches L

10 Single arm DB overhead lunge L

10 Burpees over DB

+

Run 800m or Echo bike 50/32 cals

*DB load @ 50#/35#


Extra Credit:

3 sets

Side plank 30-45 sec/side

15 DB hammer curls

30 banded tricep pushdowns


Essentials

A. EMOM 12 min

     Min 1: 10 hollow rocks + 8-10 sit-ups

     Min 2: pendlay row x 10

     Min 3: DB seated z-press x 10

B. AMRAP 12 min

     3,6,9,12,15.....increase by 3 w/ a 150m row or 8/6 cal EB after each set

      Kettlebell swings

      Push ups

      Prisoner step ups

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