FBB

12 Standing Band Pull Aparts
(pause 1sec with hands wide on each rep) 10 Russian Step Up/leg
30sec Tall Plank Shoulder Taps

3 RDS

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A1) Back Rack Split Squat: 2110; 8-10/leg; rest 60sec x 3 Sets *rear foot on 4-6” plates
A2) Pronated Strict Pull Up: 2011; 8-10reps; rest 60sec x 3 Sets

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B1) Cyclist Front Squat: 31X0; 8-10reps; rest 60sec x 3 Sets

B2) Chainsaw Row: 20X2; 8-10/arm; rest 60sec x 3 Sets

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C) 5min AMRAP

2-4-6-8-10-12...keep adding 2 reps per round Alternating KB Gorilla Rows M @ 70/53lbs F @ 53LBS/35LBS
*5 Cal Bike between each round
rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Kipping Toes to Rings
*5 Burpees between each round
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round Dual KB Hang Squat Cleans 53/35
*5 Cal Row between each round