FBB

10m Skater Band Walk
10 Theraband Goblet Squats

10 Scap Pull Up

3RDS

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STRENGTH SUPERSETS

A1) Front Rack Drop Lunge: 30X0; 16-20reps alternating legs; rest 75sec x 3 Sets A2) Supinated Strict Pull Up: 2011; 8-10reps; rest 75sec x 3 sets

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B1) Dual KB Rack Squat: 2111; 8-10reps; rest 75sec x 3 sets
B2) Incline Bench DB Prone Row: 30X1; 8-12reps; rest 75sec x 3 sets

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MUSCLE ENDURANCE TRIPLETS

C) 7min AMRAP

5 Lunges/leg
7 Box Jump Step Down

9 Ring Rows

rest 3mins

7mins AMRAP

5 Burpees

7 Toes to Rings
9 Air Squats