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WOD12012021, TUESDAY




WARMUP

2 ROUNDS

. 400m run

. 30s hollow rock

. 30s back ext.


TASK 1: GYMNASTICS

A. Every 3 mins x 5 rounds

. 20 T2B

. 10m HS walk

OR

EMOM 15 mins

Min 1: 10 T2B

Min 2: 30s chest facing wall side walks

Min 3: rest


B. Superset for 3 rounds

. 5 dragon flags

. 30 banded lat pulldown


TASK 2: STRENGTH

A. Push press

2 sets, 10 reps


B. Banded KB swing

EMOM 4 mins

15 reps


TASK 3: ACCESSORIES

A. Superset for 4 rounds

. 12 bicep curls

. 12 side DB row


B. One arm chest press

3 sets, 8/side



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