Warm up

2 rds

3 wall walks

6 lunge and reach total

3 Jefferson curls

6 half kneeling cossack squats on each side


4×10 strict chin ups (palms face you)

4×10 oh tricep extensions

4×10 db pull overs

4×10 bosu squeeze press


Amrap 15

10 bb sh2oh

20 pull ups

30 Russian swings

600m row

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