3 supersets of
20 right arm bent over row bench supported (moyen)
20 right arm floor press (moyen)
20 left arm bent over row bench supported
20 left arm floor press
For Time:
6 rounds of
24 one arm bent over row 12/12 (lourd)
(unsupported)
40 sit ups
Time cap 14 min
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Activation / Potentiation EMOM 12min 20 Glute bridge 16 Push press 8/8 10 Goblet bulgarian split squat 5/5 MetCon 3x AMRAP 4min AMRAP 4min 16 one arm thrusters 8/8 (moyen) 16 Hang Muscle Clean 8/8 (mo
Mobility 3 rounds for quality 30 sec Samson stretch L 30 sec Samson stretch R 15 Slow Overhead Squat (PVC) 10 Bodyweight slow cossacks squat (5/side) 10 Alt Standing straight leg raise " Aerobic Capac