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Warm Up:

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Hamstring Floss x 30 seconds per side

Yellow bands complete T/Y/I banded pulls x 10 reps each
Inchworm + Scap Push-Up + Press-Up x 5 reps

Ring-Rows x 10 reps- making sure to activate lats and then row- keep the rings parallel like a bar

Two sets of:

Assault Bike x 10 calories
Medicine Ball Carry x 50′ (hold a medicine ball overhead as you walk 50′)

Skill: Romanian Deadlift with a barbell

Every 2 minutes, for 8 minutes, complete (4 sets):
Romanian Deadlift x 6-8 reps- start with light load or empty barbell.


Row 1K

rest 1:00

3 Rounds of

12 DB shoulder to overhead  50/35   35/20

100feet (4 lengths of the bigger part of the gym) Farmer Carry

rest 1:00 after each round

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