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Essentials:
A.
8min EMOM
1. Dumbbell Thruster x 3 reps
2. Jumping Pull Ups x 12 reps
8min EMOM
1. Dumbbell Front Rack Walking Lunge x 6 steps
2. Plank x 30-40sec

B.
For Time:
Goblet Squat x 20 reps
Box Jump Over x 25 reps
Row x 30 cal

Fitness:
A.
8min EMOM
1. Dumbbell Thruster x 3 reps 55/35
2. Kipping Pull Ups x 12 reps
8min EMOM
1. Dumbbell Front Rack Walking Lunge x 6 steps 55/35
2. L-Sit Hold x 15-20sec

B.
For Time:
Squat Clean x 13 reps
Box Jump Over x 23 reps 24/20
Row x 33 cal
RX : 135/85
RX+: 155/115 and Assault Bike 33/27 cal

Performance:
A.
8min EMOM
1. Dumbbell Thruster x 3 reps 70/55
2. Kipping Chest to Bar x 12
8min EMOM
1. Dumbbell Front Rack Walking Lunge x 6 steps
2. L-Sit Hold x 15-20sec

B.
For Time:
Squat Clean x 13 reps 165/125
Box Jump Over x 23 reps 24/20
Assault Bike x 33/27 cal

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FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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