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FRIYAHHHH 03172023

Banded uneven Towel Pull-ups6 sets of Max reps

*alternate sides per set (3 sets/side)

**Choose a band that allow you to do a minumum of 7 reps on the first set. If you don't need a band to do 7 reps, do it bandless

3 alternating sets

-16 gorilla rows tempo 31x1

-10 single arm thoracic ring rows

Alternating Dumbbell Hammer Curl 3 sets of 20

*no grind reps / 10 per arm


Every minute for 20 minutes

Minute 1 30 Wall Ball Shots @ 20/14 lbs

Minute 2 Walking Lunge  for 45 seconds

Minute 3 Row for 45 seconds for max calories

Minute 4 Wall Sit for 30 seconds

Minute 5 Rest

*Wall balls are 30 seconds max reps

*Unloaded walking lunge and wall sit

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