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WOD07032020, SATURDAY



💢 Warm up :

3 Rounds

8 Ring Row

8 Box step up

8 Air squat


💢 Conditioning:

6-minutes Amrap x 3 Rounds , Rest 3-Minutes B/Rounds

4 Pull Up

6 Box jump over 24/20’

8 OHS 95/55lb


💢 Hypertrophy Session ( Optional )

A. Rotate For 4 Rounds

12 Banded Bench press

30 seconds plank on ring

30 seconds seated banded Row

Rest 60 sec Between


B. Alternate For 3 Rounds

12 DB Pull Over

30 banded lat pull Down behind The Neck


💢 CORE

A. Double KB Hollow Rack Hols

4 sets , 30s to 45s

Rest As You Needed

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