Warm-up
3 Sets – NFT
10 Jerk Balance (load very light – drilling for split jerk)
30sec KB Deadbug
Then..,
21min. EMOM:
Min. 1) 15/12 Cal
Min. 2) 2 Rope Climbs/ Ball Slams
Min. 3) 5 Bench Press (Building )
Then…,
40-30-20-10
DB Bent Over Rows 70/45
80-60-40-20
Russian Twists w/ 15lb. plate
L+R= 2 on Bent Over Rows
L+R= 1 on Russian Twists
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