A. EMOM 12 min
min 1: row or bike 10/8 cal
min 2: 16 DB renegade rows 50/h,35/h
min 3: 20-25sec side plank/side; may add weight
B. For time:
Run 400m
20 SA devils press 50,35
40 box jumps 24,20
20 SA devils press
Run 400m
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