8:30am ONLY<\/p>\n\n\n\n
A. Warmup
3 min cardio of choice
3 rds
4 wall walks
8 air squats
12 KB swings
*Spend remaining time opening the shoulders<\/p>\n\n\n\n
B. Bench Press
Work to Heavy<\/p>\n\n\n\n
C With a partner:<\/p>\n\n\n\n
At 0:00 and every 3 min:
6 synchro SA DB OHS
20 wall walks
30 1 db devils press
40 1 db step overs (50\/35)
50 pullups
40 1 db step overs (50\/35)
30 1 db devils press
20 wall walks
*For step overs, DB can be held at side or front rack. Alternate arms on Devils Press
*24 min timecap<\/p>\n","protected":false},"excerpt":{"rendered":"
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