A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top
B) EMOM For 12 Min Do:
Odd – Barbell Roll-Out x8-10
Even – Ring Support Hold x20 sec + Strict Ring Dip x3-5
C) 2 Min Max Max Cal Row
rest 5 min
2 Min Max Cal Row
rest 5 min
For Time:
21-15-9 Reps Of:
Kettlebell Swing (53/35)
Pull-up
Sled Push x200ft
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