FBB

3 Sets

5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50’ Single Arm KB Overhead Carry R 5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50’ Single Arm KB Overhead Carry L 3-5 Strict Pull ups
rest as needed between sets

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STRENGTH SUPERSETS

A1) Incline Close Grip Bench Press: 31X0; 10-12reps; rest 75sec x 3 Sets 

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 75sec x 3 Sets

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B1) Single Arm Dumbbell Bench Press: 31X0; 8-10/arm; rest 75sec x 3 Sets 

B2) Lean Away Strict Ring Pull Up: 40X0; 8-10reps; rest 75sec x 3 Sets

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NOT FOR TIME

C) 4 Rounds

20 Elbow to Tall Plank
30sec KB Farmers Walk 70/53
10 Alternating KB Gorilla Rows 70/53 10 Hand Release Push Ups