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10/26/22

#STRENGTH

4 Rounds for quality

8/8 Single Arm DB Bent over Row

30 Second Banded AR Hold (each side)

#METCON

Running clock for 20 minutes (Total reps)

AMRAP in 10 minutes (Total reps)

10 Burpee Box Jump Over @ 24/20"

10 DB Reverse Lunges @ 35/20

10 Toes to bar (RX+ 5 Bar Muscle-ups)


AMRAP in 10 minutes (Total reps)

10 HR Push-ups (RX+ Ring Push-ups)

10 DB Box Step Over @ 24/20" & DBs @ 35/20

10 Sit-ups (RX+ GHD Sit-ups)


*Score the first AMRAP as round 1 and the second as round 2, your final score will be total reps across all 20 minutes


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