A) 2 Min Ski or Row
+
2 Sets
Plate Shoulder Circles x8-10 ea. side
Banded Chest Flye x12-15
+
2 Sets
Single Arm Suitcase Deadlift x8 + Single Arm Farmers Carry x100ft, R
Single Arm Suitcase Deadlift x8 + Single Arm Farmers Carry x100ft, L
Lateral Band Walk w/ Overhead Plate Hold x25ft ea way
B) EMOM For 30 Min Do:
Min 1 – Max Cal Ski Erg x40 sec
Min 2 – Max DB Box Step-up x40 Sec (35/25 x 20″/16″)
Min 3 – Max Russian Kettlebell Swing x40 sec
Min 4 – Max Push-up x40 sec
Min 5 – REST
C) 3 Sets
Banded Front Raise x15-20
Russian Twist x20 (2 for 1)
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