Nov 15, 20231 min read

LA Class: Nov 16, 2023

FBB: (15 min)

3 sets

12 Double dumbbell DB Curl Standing

10/side DB Tricep kick backs

20 Seated Banded Rows (LIGHT)

3 sets

12 Barbell Calf Raise (115/75)

12 Hanging Leg raise

1 min Plank

Metcon 5rds for Quality (15-20 min)

12/10 Cal Machine ( ROW) or 10/8 Cal ski

10 Double Dumbbell Bench press

50FT Bear crawls every after set

You may partner up since you have to use a Rower for this part aka pulling (CONGO LINE)

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