IA) 3 Rounds:

Dead Hang x 10 seconds

Prone Scapular Slides x 10

Hollow Rock x 10 seconds 


B) 4 Rounds:

Deadlift x 6

Rest x 45 seconds

L-Seated OH Press x 8

Rest x 45 seconds

Front Plank x 60 seconds

Rest x 45 seconds 


C) 12:00 AMRAP

Farmer Carry x 200m

Wall Ball x 20


1 comment (Add your own)

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