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Warm Up:

4 sets:
100 meter run
6-8 Single Arm DB Push Press w/2 second hold Overhead
Ring Row Hold 30 seconds- hold the top of the row position


A1: DB Floor Press- alternate arms each rep, holding one arm at the top while the other works @30X0; 6-8 reps per arm; rest 1 minute.
A2: Alternating DB Curl; 6-8 per arm; rest 1 minute X 3.


3 sets- not for time:
30 seconds Wall Sit- try to extend one leg to a one leg sit every few seconds
AMRAP Med Ball Russian Twists in 30 seconds
10 DB Power Cleans
Rest as needed to be able to stay unbroken on all sets.

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