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Wednesday, December 8, 2021


A. Take 12 min to complete 3 sets:

A1. 50’ barbell overhead walking lunge 95,65

A2. Ring mountain climbers

A3. SA DB bent over row @ 30X1 x 10-12

B. AMRAP 12 min

Wall walks

1-2-3-4-5-6-etc…..

Toes to bar

3-6-9-12-15-etc….

Run 100m or row 125m or bike 8 cal between each set

Masters

A1. Clean grip deadlifts @ 30X1 x 8; build to a tough set

A2. DB OH tricep extensions x 15

A3. 30sec hollow hold + 12-15 v-ups

X 3 sets

B. AMRAP 10 min

4-6-8-10-12-etc….

Alt DB snatch

DB box steps

Row 150m after each set

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