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Warm Up:

3 sets- controlled and attentive:
6 Half Kneeling Arnold Press @31X2
Gym Length Bear Crawl
30 second Side Plank w/DB


A: Z-Press 5, 4, 4, 3; rest 2 minutes b/t sets.
B1: Wtd. Push Up @20X1; 6-10 reps; rest 45 seconds
B2: Ring Row @21X1; AMRAP; rest 90 seconds X 3- must be on temp and full range to count


3 sets:

60 Double Unders
8 Suitcase Deadlifts per side- place DB next to foot on the outside
5 Dumbbell Strict Press – both arms
Double Gym Length 2-arm Kettlebell Overhead Carry
45sec Forearm Plank
Rest 90sec between sets

*Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken. You can increase loads with each set if you chose.

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