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Warm-up:
2:00 Machine
20 box step ups
15 Goblet Squats
16 DB snatches (light)
16 DB Cleans
Conditioning
2 ROUNDS FOR TIME
Get as far as you can with a 25 min Cap:
400 Meter Row
30 Single Dumbbell Box Step-ups
400 Meter Row
30 Single Dumbbell Snatches
200 Meter Row
15 TTB
*switch arms every 6 reps
Accessory
NFT
:15 barbell iso hold curl at top + 20 curls +
:15 barbell iso hold at middle+ 15 curls
50 tricep pressdowns AFAP
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