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Prep
6 min Emom
1.Run in Place / Row x 40 sec
2.Plank Shoulder Taps x 20 reps
9 min Emom
1.Scalular Push Up x 15 reps
2.Shoulder CAR’s x 3 per arm per direction
3.Cat Cow x 10 reps

At Home
A.
4 Sets
Side Plank on Hand x 30 sec per side
+
FLR x 60 sec
On the 3min Marks

B.
5 Rounds For time:
Burpee x 20 reps
Chair Dips x 20 reps
*15min Cap

At the Gym
A.
4 Sets
Single arm Dumbbell Standing Shoulder Press x 30 sec each arm max rep
*choose a weight between 15 and 50# that will get you 10 or more reps each set
+
FLR x 60 sec
Rest 1 min

B.
5 Rounds For Time :
Row x 20/15 cal
Pull Ups x 15 reps
*15min Cap

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