FBB
3 Rounds
10 shoulder press @ moderate weight – maintain quality
30 seated pull-aparts
3rds
10 Seated lateral raise
100FT farmers carry
3 sets
10 Straight legged situps
15 hollow rocks
Scoring: Checkbox
Bike Conditioning
Conditioning 20sec Max EFFORT 30sec Rest
calorie bike
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Fire Hydrants 10 Seal to downdog 10 IYTS 30 sec wall sit...
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
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