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Run or Row 800m
15 OH Squats
20 Sit Ups
Frog Rotation 4x (15 sec on each side)
10 Band Pass Thru in OH Position
10 Cross Side To Side
Pigeon (30 sec on each side)
Warm up deadlift and shoulder press!!!!
EMOM for 10 Min
Even Minute 3 Deadlifts (80% of 1 RM)
ODD Min: 3 Shoulder Press (80% 1 RM)
Happy Belated Bday Andrew!!
3 Round for time of:
21 Hang DB Squat Clean Thrusters (40/25#)
12 Chest to Bar Pull Ups