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Wednesday, March 9, 2022


A. Take 15 min to complete:

A1. 15-12-9-6

DB bench press

A2. 3-5 Bar muscle ups or 5-7 strict pull-ups

A3. 20 ring mountain climbers between each set

B. 12 min AMRAP

20 air squats

10 toe to bar

5 handstand push-ups


Masters

A. Complete 3 sets

A1. Seated DB Arnold press

A2. Banded triceps pushdowns x 25-30

A3. DB bent over flies x 15

A4. DB hammer curls x 10/arm

B. 12 min AMRAP

Bike 10 cal

20 DB FR walking lunges

10 Push-ups

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