Thursday, October 13, 2022


10 rounds for time

12 Single arm DB hang clean and jerks @ 50#/35#

12 Single DB step-ups 24"/20" box

12 med ball sit-ups

*AFTER every even round, Run 200m

30 minute time cap

Extra credit:

3 sets

15 DB bicep curls

30 banded tricep pushdowns

15 DB bent over reverse flys

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