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Prep
Equipment Required: Light KB, medium band
1) AMRAP 8 at a slow pace:
8 Inch Worms (no push-up)
8 KB Push Press each arm
8 Split Stance KB Rows each arm
15 Banded Pull-aparts
15 Single Arm Banded Pushdowns each
2) Rowing Drills

A.
TEAMS OF 3
900 M Row
600 M Run
30 Power Snatch (135/95)
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run

B.
Banded Glute Bridge
3 x 10. Rest 60s.

C.

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Suwanee, GA 30024

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