A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft
B) EMOM For 30 Min Do:
Min 1 – Burpee Broad Jump x100ft
Min 2 – KB Farmers Carry x200ft (70/53)
Min 3 – Ring Dip x12
Min 4 – Front Rack DB Box Step Over x8 (35/25 ea. hand)
Min 5 – Hanging Knee Raise Hold x15-30 sec
Min 6 – Single Leg Landmine Deadlift x8-10 ea. side
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