FBB

3 Sets

5 Bottom Up Single Arm KB Press R 20m Bottom up KB OH Carry R
5 Bottom Up Single Arm KB Press L 20m Bottom up KB OH Carry L

8 Single Arm Ring Row/arm

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A1) Incline Close Grip Bench Press: 31X0; 10-12reps; rest 60sec x 3 Sets

A2) Single Arm DB Tripod Row: 20X2; 8-10/arm; rest 60sec x 3 Sets

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B1) Single Arm Dumbbell Bench Press: 31X0; 8-10/arm; rest 60sec x 3 Sets

B2) Lean Away Strict Ring Pull Up: 40X0; 8-10reps; rest 60sec x 3 Sets

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NOT FOR TIME

C) 5 Rounds:

20sec Single Arm Plank R

20sec Single Arm Plank L

12 Body Rows
12 Diamond Push Ups