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FRIYAHHHH 03242023

A.Every minute for 12 minutes (3 rounds):

Minute 110 One Arm Dumbbell Shoulder Presses

Minute 210 One Arm Dumbbell Shoulder Presses

Minute 3Knees On Box Single Arm Handstand Hold for 18-20 seconds

Minute 4Knees On Box Single Arm Handstand Hold for 18-20 seconds

*alternate sides per minute!


B.4 sets for quality:

8-12 rower seat pike ups

12-20 russian twists on GHD with 20/14lb medball

12-20 banded good mornings

6-10 empty barbell turkish getups


C.6 Rounds for Time:Row 100 meters

Rest 30 seconds between each round

*each set for time

*Men - damper 10 / Women - damper 7

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