A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets KB Windmill x6 ea. side
Star Plank x20 sec ea. side
B) EMOM For 12 Min Do:
Odd – Dragon Flag Hold x15-20 sec
Even – Strict Chin-up x5-6 @31×3
C) For Time:
50 Wall Balls (20/14)
40 Alt DB Snatch (50/35)
30 Cal Assault Bike
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