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Run bike or row x 2:00

Pec and triceps smash
BB internal rotator smash
Banded shoulder

Two rounds of
Run 200m
Spider-Man and reach x 5
Walkout x 5
Push-up x 5
Ring row x 5

A. Every 90 seconds for 18 minutes
Set 1 – DB or BB Bench press x :40
Set 2 – DB or BB Barbell row x :40

B. Teams or two
As many rounds as possible in 16 minutes of
Buy-in – bike or row x 100 cals
Then alternate full rounds of
DB Snatch x 10 (alternating)
Farmers carry x 50m (53/35#)
Push-up x 10