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WOD04072021,SUNDAY




3 min any machine

. HS shoulder taps

5 sets, 10 reps


TASK 1: GYMNASTICS

Every 2 mins x 5 rounds

. HS walk 10m (5m segment)

. 30s hollow rack


Banded lat pull down (hollow position)

3 sets, 30s


TASK 2: STRENGTH

A. Back squats

2 sets, 8 reps


TASK 3: CONDITIONING

EMOM X 5 mins

. 10 wallballs + 3 B.M.U

. Easy pace bike or any machine x 5 mins


EMOM X 5 mins

. 10 wallballs + 15 pushups

. Easy pace bike x 5 mins

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